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Tuesday 7.10.18 CrossFit
Strength Shoulder Press (1RM, 4,3,2,1.1.1) 100% Coach Call, Every 2min 1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work. Intent: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small […]
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Tuesday 7.10.18 Endurance WOD
Warm-up 30 second downward dog 20 second runners lunge, each leg 20 second cossack stretch- each leg then 400 meter jog Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups 20 push ups 30 sit ups 40 squats 500 m row Rest 2 min when you finish, then 15 […]
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Monday 7.9.18 CrossFit
Strength Power Clean (1RM, 4,3,3,2,1.1.1) 100% Coach Call, Every 2min Intent: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM. Metcon Prep Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2 100% Coach Call, every 2min […]
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Monday 7.9.18 XFit Kids
Warm-up 10 EMOM Even- 10 jump lunges and 10 broad jumps Odd- 20 sec wall sit and 20 sec plank hold Skill Handstand work stinkbugs box handstands wall walks handstand holds strict HSPU kipping HSPU Strength Bicep curl 5×10- 10 on each arm Bench press 5×5 Push press 5×5 Heavier than previous week Metcon 10-9-8-7-6-5-4-3-2-1 […]
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Monday 7.9.18 Endurance WOD
Warm-up tabata Time 0-1 high knees 1-2 butt kicks 2-3 juming jacks 3-4 lunges 4-5 squats 5-6 plank holds 6-7 wall sits Metcon in 5:00 complete 10 DB thruster 5 burpee broad jumps 10 DB plank rows- L+R=2 10 calorie row 10 DB lunges- L+R=2 100 m sprint x5 retstart at the 5 minute intervals […]
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Sunday 7.8.18 CrossFit
Strength Back Squat (5-5-5+,build across ) Your last set should be challenging. This set of 5 will be an AMRAP set Intent: Work up to a moderate set of back squats. Focus on perfect technique and shoot for 80% of your current 1RM x 5. Metcon 4 Rounds 20 DB Man Makers (50,35) 10 DB […]
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Sunday 7.8.18 Endurance WOD
Warm-up Coach choice Metcon 5 Rounds For Time: 400m Run 20 Ball Slams 15 DB Floor Press 15 Barbell Bent Over Rows (Supine Grip) *Rest 1:00 in between Rounds Intent: A shorter conditioning piece today, but your intensity should be high. This will be a good test to see where your lungs are at and […]
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Saturday 7.7.18 CrossFit
Metcon With a partner and a running clock: 0:00 – 10:00 10 Legless Rope Climb Remaining time Max Rounds of: 8 Hang Power Cleans (135,95) 6 S20H (135,95) 12:00 – 22:00 10 Rope Climbs (with legs) Remaining time max rounds of: 8 Hang Power Cleans 6 Front Squats 4 S20H 24:00 – 34:00 50 Power […]
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Saturday 7.7.18 Endurance WOD
Warm-up First row will act as warm up Metcon 5 Rounds: 300m Row 20 Russian KB Swings 150m Row 15 Box Jumps 50m Row 10 Push Press 5 Rounds: 30 Sec plank 10 Sec Rest 30 Sec Side Plank Left 10 Sec Rest 30 Sec Side Plank Right 10 Sec Rest Intent: Today’s workout splits […]
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Friday 7.6.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Hang Power Snatch (4×3 @ 80%, Every 90s) 100% Coach Call Complete 3 reps every 90s Intent: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal. Metcon “Gun Show” Teams of […]
