Thursday, December 06 Warm Up: 400m run Then, 2 sets as a class (we will move on to each movement together) 10 banded good mornings 10 banded pass throughs :45 banded forward fold 5 pushups (whatever surface you need to keep alignment) Brief barbell warmup Strength: 6-8 sets 3 sumo deadlifts @ 70-85% 5 banded…Details
Warm up: Group, mobility
Oh squats w/pvc or empty bar
Skill: Jump rope
3x1min. rounds of max effort.
Wod: AMRAP 20*
30 Russian Swings 53/35
30 Russian twist w/med ball
30 Wall balls
30 Slam balls
*200m run at minute 5,10 and 15.
Warm up: group, pvc mobility.
20 Alt db shoulder press 25/15
20 Alt db curls
15 Ab mat sit ups
Wod: In teams of 2
2 Ground to OH 135/95
6 Knees to elbow
10 Wall balls 20/14
Complete full round then switch.
One works, one rests. Split reps evenly.
12/3/18 -Group stretch -Roxane with Burpees -Group Glute activation warm up with hip circle. -Strength: Back squats 3-5 Warm up rounds, 2-5 reps per round, to 65-75% of your 1rm then, 5×2 building to a heavy double, (85-95%). Note your heaviest double, should be the 4th or 5th round. -WOD, 3 Rounds For Time: 10…Details
12/1/18 CROSSFIT Group stretch Animals crawls and Musical Med balls in the basket ball gym AMRAP15 Bar Complex, increasing reps with rounds: Deadlift Hang squat clean Power clean Front squat Jerk @ 70% 1 RM clean and jerk This should be heavy, so we are more concerned with control and technique over rounds completed. Instead…Details
Warm Up: Junkyard Dog As a group: inchworms, bear crawls, hamstring stretches. Barbell Warm Up Strength: 4-6 sets* 6-8 weighted KB step-ups (chest stays up up up!) 6-8 sumo deadlift high pulls (we’ll go over knee position in class) 10 ab rollouts *For those of you w/ more experience, take your time warming/ building up…Details
11/28/18 Warm up Trainer’s choice Strength: OH squats Partner wod: Amrap 20 Buy in: 5 rounds each of: 10 oh squats 75/55 + 200m row with remaining time amrap rounds of Cindy. each partner completes a full round of Cindy and then switch. One works,one rests! Cindy: 5 pull ups 10 push ups 15 air…Details
11/27/18 Warm up: Trainer’s choice Strength: snatch Partner Wod: Amrap 20 16 power snatch 75/55 200m run 16 thrusters 75/55 200m run 16 Clean and jerk 75/55 split reps evenly, 1×100 each on run. one works,one rests If raining: No run, jump rope instead 25 double unders or 50 singles each. Scale up or down,…Details
Strength: Back squats
Warm up to 50-60% of your 1rm then,
5×3 building to a heavy triple. Note your heaviest triple.
30*25*20*15*10* Kb swings* 53/35
* 12/10 cal row and 1x100m slam ball carry AFTER each round. If rowers are taken, slam ball carry first…