10/30/14

Main – CrossFit

Warm-up

3x

Row 250m

10x Shoulder Tree

1 Length Inchworm

1 Length Plank Walk

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press (95/65#)

Pull Ups

-20x Sit Ups after each set

Comp (RX+)

115/75# Push Press

Post WOD Mobility

Clasp hands behind back and fold forward with wide legs

Triangle stretch

Sampson stretch

Banded shoulder stretch

Share

10/29/14

Main – CrossFit

Warm-up

3x

20x Lateral Jumps

20x Walking Lunges

10x Back Extensions

10x Push Ups

Metcon (Time)

21-18-15-12-9-6-3

Kettlebell Swings (55/35#)

Run 200m After Each Set

Comp (RX+)

70/55# KB Swings

All Unbroken KB Swings

Post WOD Mobility

Scapula work with band and on GHD

Runners lunge

Side lunge (open hips)

Cross one leg over the other and lean towards a wall to prop yourself up.

Share

10/28/14

Main – CrossFit

Warm-up

2x

Row 400m

30x Double Unders

20x Med ball squat cleans

10x Kettlebell Swings

5x Clean Complex (with empty bar)

Skill Development

10 Minutes of Squat Clean Practice

Metcon (No Measure)

Every Minute for 20 Minutes:

3x Squat Cleans (70% 1RM C&J)

5x Box Jumps (30/24″)

Post WOD Mobility

Mobilize areas that you personally have restrictions. If you need help choosing stretches then ask the coach, otherwise use what you have learned here.

Share

10/27/14


Main – CrossFit

Warm-up

3x

20x Double Unders

1 Length Walking Sampson Stretch

10x Push Ups

10x Back Extensions

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

At the 10 Minute Mark.

3x

Run 400m

15x Pull Ups

25x Ball Slams (30/20#)

Post WOD Mobility

Banded Distraction Ankle Stretch

Roll out I.T. Bands and Calves

Grab Upright Behind Back, Shoulder Stretch

Seated Side Stretch

Share