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‘AB’ril 2018 Scoreboard Update
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Tuesday 4.10.18 CrossFit
‘AB’RIL + Bring a friend week Strength 1a: Strict Chin-ups (Adv: Added Weight Int: Bodyweight Beg: Partner Ass) *Strict Ring Rows 1b: Weighted Ring Dips (Adv: Added Weight Int: Bodyweight Beg: Partner Ass) Weighted Strict Ring Dips Intent: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep […]
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Tuesday 4.10.18 & Wednesday 4.11.18 XFit Teens & Preteens
Warm-up coach choice- think arm heavy -lots of cardio Skill Shoulder to overhead strict press push press Lift Strict press 2×2 empty 3×3 loaded Metcon 12-9-6-3 Push press Burpees Air squat
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Tuesday 4.10.18 XFit Juniors
Warm-up Coaches choice Skill Strict press Push press Lift Strict press ladder and push press ladder Metcon 12-9-6 Push press Burpees Air squat
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Weekly Programing Breakdown 4.9.18 – 4.15.18
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‘AB’ril 2018 Scoreboard Update
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Monday 4.9.18 CrossFit
‘AB’RIL + Bring a friend week Strength Zercher Squat 1×1 Coach Call every 2min 2RM on 12/18/17 Beginner: 5 x 5 Intent: Build to a max Zercher Box Squat in 8-10 sets. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your midline/upper-back. Metcon Prep 5 Rounds […]
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Monday 4.9.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon AMRAP 24 12 Calorie Row 12 Lateral Jumps Over Rower 12 ^^Sit-Ups^^ 12 Jumping Pull Ups – 2min Rest – AMRAP 16 8 Calorie Assault Bike 8 […]
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Sunday 4.8.18 CrossFit
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Sunday 4.8.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 New class schedule starts! Warm-up ReTest Day Metcon CrossFit Baseline For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups –5 min rest– AMRAP 12 10 Hollow Rocks 10 Ball Slams 20 KB Goblet Step Ups – 2min Rest – AMRAP 12 […]