Catch Up On Box Happenings…
November Programming Breakdown
Programming Breakdown for November 2017 Click to View November Programming Overall, expect to see dedicated work for the upper-back. Single-arm farmer carries to improve frontal plane core competency will be crucial for improving the muscular related to stabilizing the spine and spinal health. These along with side-planks will occur more often. Additionally make sure you […]
Wednesday 11.01.2017 Crossfit Teens
Warm-up 8 AMRAP 10 inch worms 20 squats 30 sec wall sit 40 high knees 50 butt kicks Lift Deadlift 2×2 10×1 Metcon 21-15–9 Back Squats burpee bar hops
Warm-up Coach choice- play a game! Metcon (Time) 2 Rounds 10 front squat 31 box jumps 10 push press 31 mountain climbers 10 burpees 31 Back rack lunges Lift Bench Press 1×2 empty bar 1×2 light weight 10×1 add weight each round
Friday 10.27.2017 RailYard Fitness
Warm up 10 squats 10 single leg kickback 10 calf raises :30 high knees 10 side lunges 10 split squats 10 walking lunge :30 butt kickers Workout Tabata Style! 2 min Hamstring pull up :30 rest 2 min Roving push up :30 rest 2 min squat jump to target :30 rest 2 min High pull […]
Thursday 10.26.2017 Crossfit PreTeens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon PArtner Up! 1 works-1 […]
Wednesday 10.25.2017 Crossfit Teens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon (AMRAP – Rounds and […]
Tuesday 10.24.2017 Crossfit Pre-teens
Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts
Monday 10.23.2017 RailYard Fitness
Warm-up 7 Amrap 10 inchworms 20 side lunges 10 squats 20 high knees 10 back lunges 20 butt kicks Work-Out 7 Amrap 7 strict press 7 back lunge L+R=1 7 bent over fly Rest 1 min 7 Amrap 7 Push up 7 skaters L+R=1 7 box dip Rest 1 min 7 Amrap 7 bicep curls […]
Monday 10.23.2017 Crossfit Teens
Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts
