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Friday 4.20.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a) Barbell Row (Supinated, 3×10 build to moderate unbroken set) 1b) Barbell Shrugs 3×10 Use same weight as BB row 1c) Hollow Hold 30s Complete as EMOM Metcon 300m Unilateral KB Carry (55,35) Accumulate 50′ of Seated Legless Rope Climbs […]
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Thursday 4.19.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1): Back Squat (EMOM 4×5 @ 50%) 2) Back Squat (3×2 Build to 80%, every 2min) 3) Seated Box Jumps 25 Total Jumps Increase height every 5 jumps to moderate height Intent: Today is intended to be more of a […]
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Thursday 4.19.18 & Monday 4.23.18 XFit Teens & Preteens
Warm-up COACH CHOICE- CONSIDER A FUN GAME Skill TOES TO BAR Conditioning Shuttle runs 4×400 Metcon 21-15-9 Deadlifts – moderate weight Knee ups
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Thursday 4.19.18 & Friday 4.20.18 Endurance WOD
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 15 200m Run 15 DB Deadlifts 15 DB Push Press 15 DB bent over row – Then – AMRAP 15 200m Row 15 Air Squats 15 Push-ups 15 lunges Intent: Use the run and row as active recovery, 70% […]
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Thursday 4.19.18 & Friday 4.20.18 XFit Juniors
Warm-up coach choice Skill toes to bar Conditioning shuttle runs Metcon 21-15-9 sumo deadlift toes to bar
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Wednesday 4.18.18 CrossFit
Box Brief: Wayne Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Skill Pull-up Skill Work EMOM 10 Adv. 3-5 reps Int. 2-3 reps Beg. 1-3 reps – Kipping – Kipping Pull-ups – Butterfly Pull-ups – Kipping C2B – Butterfly C2B Intent: Spend 10 minutes on refining your pull-ups today […]
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Wednesday 4.18.18 Endurance WOD
Box Brief: Wayne Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 30 15 Cal Assault Bike 15 Russian KB Swings 12 Box Jump Overs 12 Ring Rows 9 burpees 9 knee raises – Then – AMRAP 10 30s Left Side Plank 30s Right Side Plank 15 Hollow […]
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Tuesday 4.17.18 CrossFit
Box Brief: Ardmore Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a: DB Floor Press (4×8 nutral grip, AHAP) 1b) “Double DB/KB Bent-over Row” 4×10 4×10, AHAP 1c) Banded Pulldowns 4×12 red or blue band AFAP Intent: All work should be challenging today. Have a spotter for your […]
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Tuesday 4.17.18 & Wednesday 4.18.18 XFit Teens & Preteens
Warm-up 8 minute tabata Super slow squats Plank holds Lateral hops Sit ups Tuck jumps Hollow rocks Push ups Kips Skill DEADLIFT Lift DEADLIFT 2X2-LIGHT 6X4 HEAVY Metcon 5 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups
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Tuesday 4.17.18 XFit Juniors
Warm-up 6 minute tabata Super slow squats Lateral hops Tuck jumps Hollow rocks Push ups Kips Skill sumo deadlift Lift sumo deadlift ladder Metcon 3 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups
