Friday 2.5.16 WOD NOTES
Max Effort Upper Mobility: 2min Coaches choice Dynamic Warm Up: 5min Strength: 15min Floor Press (1RM ) NOTES: Why? Pure upper body push, removing any leg drive. focuses on chest, triceps and shoulders. Limits shoulder stress due to range of motion. How? Athletes will need their partner to deadlift the bar into position In 25min Complete […]
Thursday 2.4.16 Box Brief
Oh NO! Did you forget to make those Valentines Day reservations? Order flowers? Or even worse, forget to buy a gift? No worries, CrossFit Main Line has you covered. Bring that lucky someone to the CrossFit Main Line on Sunday, February 14th for a great partner WOD, free babysitting, food, mimosas and bloody Mary’s to […]
Thursday 2.4.16 WOD NOTES
Dynamic Effort Lower Dynamic Effort Lower Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min Strength: 12min Front Rack Reverse Lunge (3×10 (L+R=2) @ 10# over last week) NOTES: Take from rack. The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it […]
Wednesday 2.3.16 WOD NOTES
Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below WOD: 20min “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) NOTES: Talk to the Athletes about a game […]
Warm-up Rope climb wars teams 1 vs 1 race to top losing team does 5 burpees 2 rounds each member of the team has to go Demo wall balls push press Weightlifting push press moderate weight 5×5 Metcon 10 min AMRAP 10 wall balls 10 push ups 10 push press
Week of 2.1.16 Barbell Club
Conjugate Strength Tuesday 1. Overhead Squat (@ 70% 10×2) 2. Hang Snatch (Build to Heavy Triple) 3. Metcon (AMRAP – Rounds) 10 Min EMOM 2 Hang Snatches @ 60% 4. Snatch Grip Dimel Deadlifts (@ 35% 3×20) 5. Inverted Ring Rows (3 x Max or 3 x 10) Thursday 1. Back Squat (@65% 5×5) 2. Clean High Pull (3×8) 3. Squat Clean […]
Tuesday 2.2.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone. Strength Incline Bench Press (6×3 @ […]
Monday 2.1.16 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side 0:00-1:42 http://www.mobilitywod.com/daily/friday-november-20th-2015/ Dynamic Warm Up: 5min Strength: 15min Front Squat (5RM) NOTES: From the rack, after 50% Athletes need to take no more than 3 attempts to reach 5RM. Athletes do not need to complete all 5 reps if they think they can make a weight jump. Why 5RM? […]
Crossfit Teens
Warm-up 4 minutes 30 sec plate hops on 2×45 30 sec squats Demo Front squat Rope climb Weightlifting 5×3 front squat from the ground work up to wod weight Metcon 3 rope climbs 10 cleans 10 front squats 2 rope climbs 10 cleans 10 front squats 1 rope climb 10 cleans 10 front squats
Sunday 1.31.16 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Speed ladder day! Strength: 14min Clean and Jerk (Every 2min for 14min x1, build across) **Only 7 reps, score heaviest weight NOTES: Athletes will build across to a heavy c&j. Give Athlete 3min to get to a starting weight and game plan. Hold them strict to […]
