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Monday 4.18.16 Box Brief
Teen & Pre-Teen Strength and Conditioning Camp
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Monday 4.18.16 WOD
Max Effort Lower Strength Snatch + Hang Snatch (Build to a heavy complex, full squat) WOD “Dragon Eyes” 15-12-9 Deadlift (335,235,285,200) HSPU **Score time –5min Rest– Team of 2, Relay Style 5 Rounds Each 10 Box Jump Overs (24,20,20,20) 10 Thrusters (95,65,75,55) **Score time $ Out 3×45 Flutter Kicks
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Monday 4.18.16 WOD NOTES
Start metcon today with 30min to go in the class Max Effort Lower Mobility: 5min 2min each side. 1:40-2:39 http://www.mobilitywod.com/daily/friday-april-8th-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch + Hang Snatch (Build to a heavy complex, full squat) NOTES: Complete as EMOM. Follow the below rep scheme. Min 1: 3x @ less than 50% Min 2: 1x + […]
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Monday 4.18.2016 crossfit Teens
Warm-up Extended warm up- leg heavy accumulate 2 minutes in an active hang Skill Review Rope climb practice 2 minutes- as many climbs as possible Metcon (AMRAP – Rounds and Reps) Met-Con Partner up 20 minute AMRAP 200 meter run 20 wall balls 20 hang cleans 20 push ups 20 pull ups *** every 5 […]
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Sunday 4.17.16 WOD
Competition Day! **Have your barbell loaded for WOD #1 before class starts Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats WOD “No Retreat, No Surrender” — 0-18min — For Time: 18 Thrusters 400m Run 18 Power Cleans 18 Front Rack Lunges (L+R=2) 18 Power Cleans 400m Run 18 Thrusters […]
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Sunday 4.17.16 WOD NOTES
Competition Day! **Have your barbell loaded for WOD #1 before class starts Mobility: None Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats NOTES: This is posted on Wodify. Coach Athletes to complete as they enter the door. They should have barbell for WOD #1 set up before class time […]
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Saturday 4.16.16 WOD
Partner Up! WOD CFNE’s “Lift for Lyme” Teams of 3 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Clusters Rx Loading – 135,95 $ Out Have a great weekend!
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Friday 4.15.16 Box Brief
April 2016 Newsletter The 2016 CrossFit Open is officially complete! Five weeks of an inspiring community fought hard during Friday Night Lights. All of our athletes proved that they are fitter than their 2015 selves. Not only did several of us set personal records on repeat Open WODs but many completed their very first bar muscle […]
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Friday 3.15.16 WOD
Max Effort Lower Strength Back Box Squat – Single Red Band (1RM) Below Parallel WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3 x Max Time Static Standing Banded Ab Holds **Heavy band
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Friday 3.15.16 WOD NOTES
Max Effort Lower Mobility: 5min 0:00 – 1:45, 25 repetitions each side, http://www.mobilitywod.com/daily/tuesday-april-12th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band (1RM) **Below Parallel NOTES: Set up should be complete for every coach. Heavy DBs holding red bands down. bands need to have tension at bottom of lift, not loose. Why? Accommodating […]
