Saturday 1.9.15 Crossfit Kids
Warm-up Animal Crackers cat stretch, camel stretch, bear crawl, seal drag, crab walk, frog hop FREEZE TAG Game Crossfit baseball Home- 2 squats lunge to 1st base 1st base- 1 burpee hop to second base 2nd base- 2 sit ups bear crawl to 3rd base 3rd base- 3 box jumps forward roll to home! Home- […]
Thursday 1.8.15 Crossfit Kids
Warm-up Team Plank Jump -2 minutes -Split up, hop over your teammates, get to the end of the plank line, next teammate goes Side to Side bar hops Skill Review Press brothers -strict press 4×2 -push press 4×2 ~~coach loaded bar Gymnastics Ring Dips Metcon AMRAP- 8 Minutes 5 strict press 10 push ups 5 […]
Thursday 1.8.14 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Wednesday 1.7.15 Crossfit Kids
Warm-up Animal Crackers -cat stretch, camel stretch, frog jump, bear crawl, crab walk, seal drag Skill Review Squat family -air -front -back -overhead Game Team Farmer to the Market -15 lb bar -team carries the bar and must shop for plates New Skill L sits Plank Holds Metcon AMRAP- 4 minutes 3 pull ups 6 […]
Wednesday 1.7.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Wednesday 1.7.15 Barbell Club
@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
Tuesday 1.6.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
Tuesday 1.6.14 Barbell Club
@CFML -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
