Thursday 4.21.2016 Crossfit Teens
Warm-up 5-6 minute dynamic warm up leg heavy Conditioning 1 mile run (Time) Metcon (Time) Complete in 8 minutes Demo Snatch review Front Squat review Met Con 15 snatch 30 front squat 45 sit ups 30 front squat 15 snatch
Wednesday 4.20.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min WOD: 37min time cap “Dirty 30” 30 Box Jumps (24,20) – Unbroken 30 Chest to Bar Pull-Ups – scale to pull ups or jumping pull ups 30 Kettlebell Swings (55,35) – Unbroken 30 Front Squats (135,95) – Max 4 sets 30 Toes to Bar – scale to […]
Tuesday 4.19.16 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 @ 50% + 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 […]
Week of 4.18.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM) 2. Bench Press (In 10 min window, find 3RM ) 3. Clean Pull (@ 70% 8×1) 4. Clean + Front Squat + Jerk (Build to Heavy Single) 5. Single Leg Reverse Hypers (3×15) 6. Lying Banded Leg Curls (200 reps with Purple) Thursday 1. […]
Monday 4.18.16 Box Brief
Teen & Pre-Teen Strength and Conditioning Camp
Monday 4.18.16 WOD NOTES
Start metcon today with 30min to go in the class Max Effort Lower Mobility: 5min 2min each side. 1:40-2:39 http://www.mobilitywod.com/daily/friday-april-8th-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch + Hang Snatch (Build to a heavy complex, full squat) NOTES: Complete as EMOM. Follow the below rep scheme. Min 1: 3x @ less than 50% Min 2: 1x + […]
Monday 4.18.2016 crossfit Teens
Warm-up Extended warm up- leg heavy accumulate 2 minutes in an active hang Skill Review Rope climb practice 2 minutes- as many climbs as possible Metcon (AMRAP – Rounds and Reps) Met-Con Partner up 20 minute AMRAP 200 meter run 20 wall balls 20 hang cleans 20 push ups 20 pull ups *** every 5 […]
Sunday 4.17.16 WOD NOTES
Competition Day! **Have your barbell loaded for WOD #1 before class starts Mobility: None Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats NOTES: This is posted on Wodify. Coach Athletes to complete as they enter the door. They should have barbell for WOD #1 set up before class time […]
Friday 4.15.16 Box Brief
April 2016 Newsletter The 2016 CrossFit Open is officially complete! Five weeks of an inspiring community fought hard during Friday Night Lights. All of our athletes proved that they are fitter than their 2015 selves. Not only did several of us set personal records on repeat Open WODs but many completed their very first bar muscle […]
Friday 3.15.16 WOD NOTES
Max Effort Lower Mobility: 5min 0:00 – 1:45, 25 repetitions each side, http://www.mobilitywod.com/daily/tuesday-april-12th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band (1RM) **Below Parallel NOTES: Set up should be complete for every coach. Heavy DBs holding red bands down. bands need to have tension at bottom of lift, not loose. Why? Accommodating […]
