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Wednesday 7.18.18 CrossFit
Skill ‘SKILL’ Technique EMOM 10: ODD Minutes: 10 Strokes on the Rowing Focusing on Technique EVEN Minute: 20 Shoulder Taps Rx+:(Handstand on Wall Shoulder Taps) Intent: We’ll spend 10 minutes working on improving our rowing technique as well as some shoulder taps to warm up the shoulders for the Metcon Metcon 2 Rounds 1k Row […]
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Wednesday 7.18.18 Endurance WOD
Warm-up Row Tabata 0-1 slow row- 1-2 moderate 2-3 fast 3-4 slow 4-5 fast 5-6 moderate 6-7 fast 7-8- row the whole minute at moderate Metcon 30 AMRAP 20 knee to elbow mountain climbers 10 knee raises 10 barbell back squats 10- 1 box jump, 2 squats on top of box 10 barbell bent over […]
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Tuesday 7.17.18 CrossFit
Strength 1) Medium Grip Floor Press (5×5 building across ) Medium grip = shoulder width grip and emphasizes the triceps/lats. 100% Coach Call Complete a set evey 90s Intent; Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the […]
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Tuesday 7.17.18 Endurance WOD
Warm-up coach choice- consider a mini wod with dumbells to prep for workout. Metcon “DB Kalsu” (20:00) For Time: 100 DB Thrusters *EMOM 5 Burpees, Start w/Burpees **Rest as needed AMRAP 10: 50 Russian Twists (25/Side) 15 Tuck-Ups 50 Flutter Kicks (25/Side) 15 Superman’s Intent: Just simply keep your body moving today. Pick a pace […]
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Monday 7.16.18 CrossFit
Strength Back Squat (5RM, 8,7,6,5.5..) 100% Coach Call Complete a set every 2min Intent: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM Metcon Prep 3 Sets at game speed 3 Deadlifts 2 Hang Power Cleans 1 Squat Cleans *Start with a moderate weight. Round 2 should […]
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Monday 7.16.18 Endurance WOD
Warm-up 5 inchworms 10 scales 10 frankensteins, 4 rounds 10 squats-sprint length of gym-10 squats 10 high knees- sprint length of gym-10 high knees 10 butt kicks- sprint lengtyh of gym- 10 butt kicks Metcon A.) EMOM x 25: Min 1: 16 Alternating DB Snatch Min 2: 30 Air Squats Min 3: 200m Row Min […]
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Weekly Programming Breakdown 7.16.18 – 7.22.18
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Sunday 7.15.18 CrossFit
Strength 1a) RDLs: 4 x 8 1b) DB Single Arm Push Press: 4 x 6 ea 1c) Russian Twists w. a plate: 4 x 20 *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.Intent: Work today is done in a giant set fashion where you’ll […]
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Sunday 7.15.18 Endurance WOD
Warm-up Complete in 5 minutes for 2 rounds, start over at 5 minute mark 10 push ups 20 sit ups 30 squats 40 jumping jacks 50 mountain climbers 60 second wall sit Metcon 1.) 5 Rounds: 3:30 On 1:30 Off 400m Run 20 KB SDLHP *Max Assault Bike Calories w/Time Left 2.) Accumulate: 100 Banded […]
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Saturday 7.14.18 CrossFit
Metcon “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU Last completed 7.14.15 Intent: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The run should allow you to recover for 1-2 […]
