Wednesday 4.27.16 WOD NOTES
Competition Day! Todays Competition WOD written by Coach Matt. Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min WOD: 30min time cap “Everest” In 30min Complete: 10 – Deadlifts (225,155,185,135) 20 – Power Cleans (135,95,105,75) 30 – Thrusters (95,65,75,55) 40 – Push Press (45,35,35,25) 50 – Ring Dips 60 – Ring Rows 70 […]
Wednesday 4.27.2016 Crossfit Teens
Warm-up Dynamic 1/2 mile run Skill Review practice dubs Demo practice clusters practice sumo deadlift high pull Metcon (Time) 3 rounds 10 clusters 20 double unders (singles x 3) 10 SDHP
Tuesday 4.26.16 Box Brief
Custom Fit Meals will be at the Ardmore Box tomorrow, Tuesday 4.26.16, 4:30 – 7pm handing out samples and chatting with Athletes about nutrition.
Tuesday 4.26.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Complete normal warm up and finish with running technique drills. Coach Athletes the Why? we are performing these drills and then que them through each rep of the drill. x10 each leg (you queing each movement) and then […]
Week of 4.25.16 Barbell Club
Conjugate Strength Tuesday 1. Back Box Squat – Single Red Band (@ 55% + 25% 10×2) 2. Clean (Build to 90% 5×1) 3. Muscle Snatch (5×5) 4. Banded Deadlift (Heavy Single – 5 working sets or less) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 5. Incline […]
Monday 4.25.16 WOD NOTES
Max Effort Upper Mobility: 6min 0:00 – 1:24 http://www.mobilitywod.com/daily/tuesday-april-19th-2016/ 2 pieces, 90 sec. each total time 6min Dynamic Warm Up: 5min Strength: 12min DB Floor Press (1×12) Build to a heavy 12 reps, one arm at a time NOTES: Why? Unilaterally loading during strength exercises has been an area of discussion among the strength training community […]
Monday 4.25.2016 Crossfit Teens
Warm-up 4 minutes 2 45 lb plate hops squats **alternate every 30 seconds Weightlifting Squat Clean (1x1x1x1x1x1x1x…) 2×2 to warm up build heavy skip previous heavy and go above it. Metcon (Time) Met-Con 10-9-8-7-6-5-4-3-2-1 Back squat pull ups
Sunday 4.24.16 WOD NOTES
Competition Day! Mobility: 6min 90sec. each side 0:00 – 1:00 http://www.mobilitywod.com/daily/friday-april-22nd-2016/ 3min – 0:00 – 2:45 http://www.mobilitywod.com/daily/saturday-april-23rd-2016/ Coach Athletes through this mobility. Dynamic Warm Up: 5min WOD: 33min “Purple Rain” 1999 second AMRAP 4 BAR MU (Rx=8PU+8Ring Dips or MU attempts) 5 Burpee Bar Hops 6 Clean and Jerks (135,95,115,75) 13 HR Push ups 39 Air Squats 100 […]
Friday 4.22.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches choice from video: http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/ Dynamic Warm Up: 5min Strength: 12min Power Clean (1RM) **Complete as EMOM with group NOTES: Complete as EMOM with group, this helps keep everyone on target and insure they are doing the work. Min 1: x3 @ less than 50% Min 2: x3 @ 50% […]
Thursday 4.21.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band (6×5 @ 50% + Band) **Below Parallel NOTES: WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 […]
