2:00 Glute activation40 S-Leg Glute Bridges (2×10 per leg)Then,15 Wallballs20 Lunges with Medicine Ball20/15 Calorie Row20 Jumping Lunges (w/o Medicine Ball) 15 WallballsIts week 3 of Post Activation Potentiation and you should be starting to feel more confident hitting heavy weight and doing an explosive movement right after. Things to remember 1) Consistent bracing of...Read More
Snatch barbell warm up focusing on power position start into a full snatch. Break the lift down and rebuild itlearning to pull under the bar actively, is often something CrossFit athletes struggle to learn. do not allow yourself to heave/hip snatch these reps. We are looking for athletes to deadlift the bar to the hip,...Read More
20 Band Pull Aparts200m Run20 Jump Squats (for height!)200m Run :30 Deadhang from Pull Up Bar 3 Rounds:20 Hollow Body Hold:20 Superman HoldRest :20 then,3 Rounds10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video belowthen,3 Rounds2 “Superman” into reps (jumping into the bar) + Big Kipthen,1-2 small sets of BMUs...Read More
Mobilize Wrists, 2:00then,Every 2 Minutes for 6 Minutes10 Burpees to 6” Target10 Jumping Lunges:15 Handstand Hold Rest the remainder of the interval On a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch position1 Jerk Dip + 1 Split Jerk w/ Pause in catch position Rest 1-2 minutesStart light and add...Read More
Wod 1- 10 Minutes Alternating Rounds5 Pull ups 10 push up15 Squats *pick a scaling option that lets you finish a round in under minuteWod 210 Minute Amrap Split how you want12 no drop Power cleans 135/95 *no drop means hang onto the bar, touch and go and lower your last rep to the ground12...Read More
8am EnduranceYou know who needs to get better at running? everyone. You know how do that? By runningWith a partner, you go i go 4 200m (2 each) 4-400M (2 each)2-800 m (1 each)2- 1mile (1 each)2-800m ( 1 each)4-400m (2 each) 4- 200m( 2 each) 9am and 10am21-15-9 reps for time of:Pull-ups, strictKettlebell Swings,...Read More
Weakness Warm Up:Pick one of the following:100/70 Calorie AAB2K Row/Ski1 Mile Run10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Be steady for the first 3/4’s and then if they’re feeling good, to end strong, or merely finish if you...Read More
2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction20 Lateral Squats30 Russian KB Swings 53/35lbsThen,EMOM 5 Minutes, both in the same minuteRun 100m (increasing speed and running hard for at least he last 2 minutes) 6 Explosive Jump SquatsStrength is an all day event today. ***EVERYONE keep your box...Read More
2 Rounds200m Run15 Scap Pull Ups 16 Box Step Overs (have athletes practice the lateral step over without weight)We are going to practice muscle ups skill progressions or pull up progressions depending on what you are currently working on2 Rounds5 False Grip Ring Rows3 Rounds5 Low Ring Transitions2 Rounds 3 High Ring TransitionsOR for pull...Read More
