Wednesday 5.4.16 WOD NOTES
Competition Day! Mobility: Athletes must sit in squat while you talk through movement demo Dynamic Warm Up: 7min 5 Rounds: 5 Cal Row + 5 MB Cleans + 5 Push Ups WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B […]
Tuesday 5.3.16 Box Brief
Tuesday 5.3.16. WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (6×3 @ 60% + red band) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom of the lift. […]
Monday 5.2.16 Box Brief
Congratulations to all the Athletes that participated in this years ‘AB’ril. Top 3 Finishers Noel Boothe 17,500 Conny Schuetz 10,450 Guy Abramovitz 7,500
Monday 5.2.16 WOD NOTES
Max Effort Lower Mobility: 10min 10min squat test Dynamic Warm Up: 5min Strength: 14min Clean + 3 Front Squats **Build to a heavy NOTES: Have Athletes use barbells to complete extensive warm up. Clean is a full squat clean, technically this 4 front squats from the ground. Complete as Every 2min Rd 1: less than […]
Monday 5.02.2016 Crossfit Teens
Warm-up Dynamic- Coach’s Choice Weightlifting Front squat- heavy (1x1x1x1x1x1x1x1x1x1x1) build each round start at 50% of previous lift Demo Introduce ring dips Metcon (Time) 5 rounds 100 meter run 1- rope climb 2- thrusters 3- ring dips 4- squat cleans
Week of 5.2.16 Barbell Club
Conjugate Strength Tuesday 1. Narrow Stance Low Box Squat (1RM) 2. Pause Clean + Split Jerk (12×1 (Build across)) 3. Pause above knee cap for 3 count 4. Behind the Neck Snatch Grip Push Press (5×3) 5. GHD Back Extension plus Snatch Grip DL (4×10) 6. Reverse Hypers (@ 50% 1RM Deadlift 3×12) Thursday 1. […]
Sunday 5.1.16 WOD NOTES
Competition Day! Mobility: 5min Coaches choice, 3min front rack + 2min hip, Suggested links below Front Rack: http://www.mobilitywod.com/episodes/#episodes|movement:press Hip: http://www.mobilitywod.com/episodes/#episodes|movement:squat Dynamic Warm Up: 5min WOD: 35min “Under Siege” 4min AMRAP “Flight Simuator” 5,10,15…50…15,10,5 **Rx+ Unbroken Dubs NOTES: Rx+ = unbroken dubs. Athletes do not have to restart at 5 if they hit. Example: Athlete complete 5 unbroken […]
Friday 4.29.16 WOD NOTES
Max Effort Lower Mobility: 5min Athletes choice Dynamic Warm Up: 5min Strength: 15min 2″ Deficit Deadlift (2RM) **Conventional stance and grip, on 2″ elevated surface NOTES: How? Performed standing on a 2″ plate, elevating the Athlete 2″ higher off the floor. Why? Deadlifting from a deficit is somewhat controversial but extremely beneficial. Similar to accommodating […]
Thursday 4.28.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Speed Bench 6×5 @ 55% + band tension ) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom […]
