Tuesday 4.24.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Warm-up 100 Single Unders – Then – Grab a light set of Dumbbells and complete 20 DB Renegade Rows (L+R=2) 5 Burpee Pull-ups 10 DB Push Press 50 Ft. each arm DB OH Carry 5 Burpee Pull-ups – Then – 1min DUB or TU attempts […]
Monday 4.23.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Front Squat (FS Wave, Every 2min 3-2-1-3-2-1 ) Intent: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. Metcon Prep […]
Sunday 4.22.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 4 Rounds: 1a+1b+1c 1a) Single Arm Farmer Carry 100’ea. 1b 1-Arm KB Rows: 3x8ea. 1c) Front Box Squat 4×5 4×5, build to moderate, build to a moderate COMMENT Intent: Build to a moderate set of Box Front Squat + accessory work for the core/back […]
Saturday 4.21.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest L2: (65,35) (14,10) (20,15) L1: (45,25) (10,8) (20,15 Step-ups) Intent: Benchmark workout that is […]
Friday 4.20.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a) Barbell Row (Supinated, 3×10 build to moderate unbroken set) 1b) Barbell Shrugs 3×10 Use same weight as BB row 1c) Hollow Hold 30s Complete as EMOM Metcon 300m Unilateral KB Carry (55,35) Accumulate 50′ of Seated Legless Rope Climbs […]
Thursday 4.19.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1): Back Squat (EMOM 4×5 @ 50%) 2) Back Squat (3×2 Build to 80%, every 2min) 3) Seated Box Jumps 25 Total Jumps Increase height every 5 jumps to moderate height Intent: Today is intended to be more of a […]
Wednesday 4.18.18 CrossFit
Box Brief: Wayne Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Skill Pull-up Skill Work EMOM 10 Adv. 3-5 reps Int. 2-3 reps Beg. 1-3 reps – Kipping – Kipping Pull-ups – Butterfly Pull-ups – Kipping C2B – Butterfly C2B Intent: Spend 10 minutes on refining your pull-ups today […]
Tuesday 4.17.18 CrossFit
Box Brief: Ardmore Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a: DB Floor Press (4×8 nutral grip, AHAP) 1b) “Double DB/KB Bent-over Row” 4×10 4×10, AHAP 1c) Banded Pulldowns 4×12 red or blue band AFAP Intent: All work should be challenging today. Have a spotter for your […]
Monday 4.16.18 CrossFit
Box Brief: Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Power Snatch (Coach Call 7×3 Cluster Sets) Cluster = Coach call every 2min 1 rep, drop + rest 10s until you’ve done this for 3 reps. Beg. Stick with a moderate weight […]
Sunday 4.15.18 CrossFit
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength 1a) Back Squat (3×5, Build to a moderate load) 1b) “Seated Box Jump” 3×5 Coach Call every 2min complete 1a + 1b Intent: Work up to a moderate set of back squats and moderate height of seated […]
