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Thursday 11.5.15 Crossfit Teens
Mobility Runner’s lunge hold- move torso while holding this pose calf stretch- feet on wall, reach for wall Warm-up 5 minute AMRAP 5 push ups 10 sit ups 15 jumping jacks Skill Review Box jumps start at a low height, work way up Metcon EMOM- 10 minutes 5 clean and jerks 50 meter sprint Midline […]
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Wednesday 11.4.15 WOD
Explosive Strength Seated Box Jumps (Bound over PVC for max height ) Sit on box at knee height **Score total inches WOD 1 “Panic Breathing” 500-400-300-200-100 Meters Rowed Rest 1:1 **Score total time WOD 2 “Annie” 50-40-30-20-10 Double-unders Sit-ups OR “Flight Simulator” Unbroken Dubs 10,20,30,40,50,40,30,20,10
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Wednesday 11.4.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice: calf, knee and hip. Jumping prep Dynamic Warm Up: During RowVember try to use the ergs to warm Athletes up and encourage them to score on the RowVember board. Think neurological jumping prep Jump Seated Box Jumps (Bound over PVC for max height ) Sit on box at knee height […]
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11.3.15 Box Brief
Does Processed Meat Cause Cancer? By: Marc Halpern Wow, what a week. The World Health Organization classified processed meats and, to a lesser degree, red meat as cancer causing.1 Vegetarians and vegans rejoiced. Facebook blew up with bacon memes. As with everything, there is some truth to the new claims. But the WHO needs to draw a line in the […]
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Tuesday 11.3.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 70%, below parallel ) WOD “Bergeron Beep Test” EMOM for as long as possible 7 Thrusters (75,55) 7 Pullups 7 Burpees **15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can’t do the 7s […]
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Tuesday 11.3.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Elevated Couch Stretch http://www.mobilitywod.com/daily/sunday-november-1st-2015/ Dynamic Warm Up: 5min Strength: 15min Front Box Squat (6×3 @ 70%, below parallel ) NOTES: Why? The front box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull of the deadlift. Unlike […]
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Monday 11.2.15 WOD
ME Upper Strength Thruster (1RM, take from rack) WOD “Whoomp! There It Is” 50 Calorie Row 50 Axle Bar Deadlifts (225,155) 50 Wall Balls (20,14) 50 HSPU **20min time cap, if you do not complete score 20:00 and remaining reps in comments $ Out Pump Sesh: 5min AMRAP 10 DB Curls 10 Push Ups
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Monday 11.2.15 WOD NOTES
Encourage Athletes to participate in RowVember ME Upper Mobility: 5min Front Rack, coaches choice Dynamic Warm Up: 5min Focus on hip openers Strength: 15min Thruster (1RM, take from rack) NOTES: Videos below WOD: 20min “Whoomp! There It Is” 50 Calorie Row 50 Axle Bar Deadlifts (225,155) 50 Wall Balls (20,14) 50 HSPU **20min time cap, if […]
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Monday 11.2.15 Crossfit Teens
Mobility Lax ball chest roll out lax ball hamstring rollout Warm-up dynamic Weightlifting Deadlift mechanics Build to a heavy lift- 10 lifts total Metcon Rounds for time 10 dumbbell shoulder press 10 dumbbell front squat 10 burpees to a 45 lb plate Midline 20×3 Russian twist – 10-15 lb dumbbell
