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Thursday 1.6.15 Box Brief
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Thursday 1.7.16 WOD
Dynamic Effort Upper Strength Split Jerk (EMOM for 10min x3 @ 60%, from rack) WOD “Reverse Psychology” For Time: 25/20 Calorie Row 20 Strict Press (95,65,75,55) 15 Burpees 20/15 Calorie Row 15 Push Press (135,95,115,75) 10 Burpees 15/10 Calorie Row 10 Push Jerks (155,115,135,95) 5 Burpees $ Out 5×15 Static ‘V’ Up Hold
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Thursday 1.7.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (EMOM for 10min x3 @ 60%, from rack) NOTES: Keep Athletes on target to complete […]
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Wednesday 1.6.16 Box Brief
CrossFit Main Line – Wayne Pre-Construction
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Wednesday 1.6.16 WOD
Explosive Strength Strength Hang Snatch (2RM, full squat) WOD “CrossFit Open Prep #1” 3 x 4min AMRAPs 15 Power Snatches (75,55,65,45) 30 Wall Balls (20,14,14,12) **2min. rest between rounds **Score reps for each AMRAP **Restart each AMRAP with snatches $ Out 4×12 Barbell back loaded setups with feet anchored
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Wednesday 1.6.16 WOD NOTES
Explosive Strength Mobility: 5min 2 pieces. Complete #1 before the dynamic warm up. Complete #2 after dynamic warm up, have Athletes grab barbells. Complete before the burger snatch warm up. Make sure you educate Athlete on why they are performing these mobility pieces today. 1. 5min Squat test with movement http://www.mobilitywod.com/daily/saturday-november-21st-2015/ 2. 0:00-2:05 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min […]
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Tuesday 1.5.16 Box Brief
2016 REEBOK CROSSFIT GAMES SEASON SCHEDULE Registration for the Open begins Jan. 14, 2016 STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10 – 14 16.4 March 17 – 21 16.5 March 24 – 28 Registration for the Open […]
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Tuesday 1.5.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% WOD “Raise the stakes” 15min AMRAP 12 Deadlifts** (275,185,225,135) 24 Bounds (20,20) 36 Air Squats **Deadlifts: you must complete concentric and eccentric motion (no dropping from top) $ Out 100 Barbell […]
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Tuesday 1.5.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
