Monday 6.5.17 WOD
Warm-up: 10min 3 Rounds of: 5 Power Cleans 10 Sit-ups 15 Air Squats 20 Banded Goodmornings *Add weight to the barbell after the first round. Strength: 20min Power Clean (1RM, 8-10 sets, rest 2min b/t sets) – Beg: 10 x 2 working technique Training Intent – Strength:Spend 5:00 working technique and the another 15:00 building […]
Sunday 6.4.17 WOD
Mobility Tissue Work x 10 passes each – Thoracic Spine – Lats – Adductors Warm-up Dynamic Line Warm Up WOD For total time: 30 DB Thrusters (55,35) 400m Run Rest 2:00 40 Alt. DB Snatches (55,35) 400m Run Rest 2:00 50 DB Push Press (55,35) 400m Run Rest 2:00 60 DB Front Squats (55,35) Run […]
Saturday 6.3.17 WOD
Warm-up Dynamic Line Warm Up –Then– Abmat Pizza Game *For every drop athletes will complete: 10 Lunges in Place alternating 10 Sit-ups with their Abmat 10 Shoulder Taps Prep Warm-up all Movements WOD With a running clock with a partner: 0:00-10:00 Row 1k 40 Front Squats (135,95) 20 C2B Pull-ups Remaining time Max: Burpee Box […]
Friday 6.2.17 WOD
Warm-up: 10min Dynamic Line Warm Up –Then– Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this. Strength: 20min Sumo Deadlift (10min EMOM) 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week – After deadlifts, warm-up […]
Thursday 6.1.17 WOD
Mobility: 5min Worlds Greatest Stretch x 20s each pose Warm-up: 10min Dynamic line warm up –Then– 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats WOD: 30min Teams of 3 in 25:00 complete: 120 DB Step-ups (24,20)(45s,25s) 120 Ball Slams (20,10) Remaining time Max Calories on the Assault […]
Wednesday 5.31.17 WOD
Mobility: 5min 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front) Warm-up: 10min Dynamic Line Warm Up –Then– 30 Jumping Jacks –Then– 3 Rounds with a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups Strength: 20min Close Grip Bench (1RM, take 6-8 […]
Tuesday 5.30.17 WOD
Mobility: 8min – Lax Ball on Calves x 30s each – Banded Ankle Distractions x 15 each Warm-up: 8min Dynamic Circle Warm-up + Tabata Double Unders Strength: 10min Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement ie. lunge Training […]
Friday 5.26.17 WOD
Workouts today will rotate with class times in celebration of 24 Hero Workouts in 24 Hours Event. (Workouts will rotate in both Ardmore and Wayne) Mobility: 5min This mobility will stay consistent across all WOD times today 10 X-Band Walks Laterally Each 10 X-Band Walks Forward/Backward Warm-up/Prep: 5min This warm up/prep will stay consistent across all WOD […]
Thursday 5.25.17 WOD
Mobility: 5min Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Warm-up: 10min 60s Assault Bike + 400m Run Strength: 10min Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in Tuesdays workout. Training Intent Practice Candlesticks today supersetted with pistols. Make […]
Crossfit Pre-Teens and Teens 1.09.2017
Warm-up Dynamic- coach choice- name game Demo Introduce/ review deadlift introduce Toes 2 Bar Introduce scales: rig leg raises Metcon (AMRAP – Rounds) 10 Minute AMRAP 5 burpees 10 deadlifts 15 toes 2 bar Deadlift work on deadlift start at WOD weight 8 lifts, add only 10# per round Cool Down Leg stretches 3-5 minutes […]
