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Tuesday 4.3.18 CrossFit
Strength 1a) JM Barbell Presses 4×10 1b) 1-Arm KB Row w. a pause (2 count): 4x10ea. Rest 45s. *Use one weight for all sets. *Complete 1 set ever 2min, Coach Call Intent: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements until you’ve done 4 […]
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Tuesday 4.3.18 & Wednesday 4.4.18 XFit Teens & Preteens
Warm-up Tabata- 8 minutes- inch worms, high knees, butt kicks, jumping jacks, lunges, squats, burpees, plank holds Skill Introduce/review the clean 4-7 minutes Lift Lift 10-12 minutes Clean practice 2X2 10X1 Metcon 10 AMRAP- 2 squat cleans 2 front squat 200 meter run
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Tuesday 4.3.18 XFit Juniors
Warm-up BUILD A TABATA Have each athlete pick their favorite body weight, no equipment movement. Have them introduce themselves, coach may prompt with movement and give their age- age=number of reps Once you went through each athlete, do the workout! Skill Introduce/review the clean Lift Clean ladder Metcon 8 AMRAP 4 dumbbell cleans 8 dumbbell […]
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Monday 4.2.18 CrossFit
Strength “Banded Deadlift” 1×1 Coach Call: 5,4,3,2,2,1..Beginner: No Band, 5 x 5 Intent: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive through full ROM. Be aggressive and shoot for 80% of your conventional 1RM deadlift. Metcon Prep 2) Squat Cleans + Burpees: Take 5 Minutes and […]
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Monday 4.2.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 CF Kids Spring Season Starts! Warm-up Set Up all equipment needed 5min min AMRAP 10x10m Shuttle Run 2x10m Walking Lunges 1x10m Burpee Broad Jumps Metcon 3 Rounds 200m Row 15 Wall Balls 12 Sit-Ups 9 Burpees – Then – 3 Rounds 200m Run 15 BW Lunges […]
