Friday 2.19.16 Box Brief
CrossFit Open FREE Skills Clinic #2 12:00 – 12:45pm Double Unders Tired of doing x3 singles in the WOD? Come learn some strategies to get those dubs down 12:45 – 1:30pm Pull-Ups and Hand Stand Push Ups Coaches Ana and Byrnsey team up to help you use those hips to get a kipping pull-up and improve your HSPU
Friday 2.19.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Close Grip Bench (1RM ) NOTES: Why? Tricep dominate. Just like all conjugate variations if we can increaser variation 1RM we will increase our conventional 1RM. How? Hands shoulder width apart, Look for elbows out to far, dropping bar to quickly. Coach proper set […]
Week of 2.15.16 Barbell Club
Tuesday 1. Overhead Squat (@ 80% 8×2) 2. Clean + 2 Front Squats + 2 Jerks (1RM) 3. Barbell Lateral Step Ups (3×8) 4. Bent Over Row (3×10) 5. Snatch Grip Deadlift off 8″ Blocks (3×12) Thursday 1. Box Jump – Max Height (Standing Box Jump for Max Height) 2. 1 Snatch High Pull + 1 Hang Power Snatch + 1 […]
Thursday 2.18.16 WOD NOTES
Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 12min Sumo Deadlift (24×1 @ 50% + Band Tension (green, blue) **Record weight and band color in comments NOTES: Give athletes 2min to get bar to 50% + band tension. Then start the clock, […]
Thursday 2.18.2016 Crossfit preteens
Warm-up Dynamic Gymnastics Toes to Bar -practice Demo wall balls Metcon 20-15-10-5 Toes to bar burpees wall balls
Wednesday 2.17.16 WOD NOTES
Explosive Strength Mobility: 5min 3min each side: Coach Stretch 2min: 0:00- 1:30 http://www.mobilitywod.com/daily/sunday-february-14th-2016/ Dynamic Warm Up: 5min WOD: 20min “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. […]
Wednesday 2.17.2016 Crossfit teens
Warm-up 5 rounds -30 sec jump ropes -30 sec squat hold Demo back squat Weightlifting Back squat – 1 at 10 rounds -add weight each round -build to heavy Demo Sump Deadlift High Pull -work up to WOD weight Metcon 10 min AMRAP 8 front squats 8 burpees 8 sumo dlhp
Tuesday 2.16.16 WOD NOTES
Dynamic Effort Upper If busy split class into 2 groups. Group 1: Thrusters Group 2: Assault Bike, Remember Athletes are partnering up for the assault bike WOD TODAY: Complete Strength, WOD and $Out with class. Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 18min Thruster (6×3 @ 60% from […]
Monday 2.15.16 Box Brief
Skills Clinics – FREE Whether you are registered for the Open or just want to practice, now is a great time to work on improving your skills. Maybe you are ready to get that first pull-up or muscle up, or learn to string dubs or HSPU. We will be holding free clinics in Ardmore […]
Monday 2.15.16 WOD NOTES
Max Effort Lower Mobility: 0min NOTES: No mobility today, instead have Athletes grab barbell after dynamic warm up and complete back squats, pausing in bottom position for 20sec x 5 rounds. Dynamic Warm Up: 5min Strength: 12min Box Squat (3RM, wide stance, at parallel) NOTES: Why? The Box squat is used to strength the hamstrings, quads and […]
