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Thursday 8.23.18 CrossFit
Strength 1): Box Squat (EMOM 8×2 @ 65% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×3 @ 65% every 60s) – Reset on each rep (not touch n go) Intent: Week 2 of Box Squat + Sumo Deadlift work. All sets should be […]
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Thursday 8.23.18 Endurance WOD
Warm-up 8 AMRAP 5 inchworms 10 calf raises 20 butt kicks 30 high knees 40 jumping jacks :60 plank hold- Metcon A.) EMOM x 10: :40s on :20s rest Odd: Alternating Double KB Front Rack Press Even: Double KB split Squats (20s L/:20s R) *Accumulate perfect reps for :40s each minute B.)On a 28:00 running […]
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Wednesday 8.22.18 CrossFit
Strength 1a) 1-Arm KB Rows 3x12ea. 1b) DB Rolling Tricep Extensions 3×15 Intent: Today we’ll perform a superset of upper-body push/pull work. All sets should be challenging. Metcon “FIBONACCI” 5-8-13 reps of: Handstand push-ups, 4″ deficit Double DB Deadlifts (75,55) Then, OH KB lunge 89 ft. (55,35) 17min time cap Today we will complete a […]
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Wednesday 8.22.18 Endurance WOD
Warm-up Hamstring stretch Calf stretch Downward facing dog Shoulder stretch- hang from rig and scapula pull up Then- Tabata demo Coach will introduce moves, athletes will then complete in tabata form 0-1 min jump rope/dubs 1-2 min sit ups 2-3 minutes thruster- lighter weight than workout 3-4 min ring row/pull up Metcon 50 jump rope/dubs […]
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Tuesday 8.21.18 CrossFit
Metcon 5 Rounds 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. *Sub 400m row = 400m Run Intent: Today’s Metcon should be done at 75% effort where all of your splits remain consistent. Finisher 5min Recovery Row
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Tuesday 8.21.18 Endurance WOD
Warm-up Hamstring stretch quad stretch 20 runners’ lunges 20 slow squats 20 light russsian swings Metcon 30 AMRAP ***when you finish going through once, go again until time is up! 400 m run 50 squats 25 kb swings- American 400 m run 40 squats 20 kb swings- American 400 m run 30 squats 15 kb […]
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Monday 8.20.18 CrossFit
Strength Deadlift (5RM TNG, 5 sets every 2min) Intent: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM. Metcon Prep 3×1 Every 60s Power Snatch + OHS *build to metcon weight Metcon 3 (Time) 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 […]
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Monday 8.20.18 Endurance WOD
Warm-up Mini WOD 1 burpee 2 Goblet squats 3 russian twist- light weight 4 lunges 100 m row 6 shoulder taps x3 Coach will demo the move, athlete will do for the first round, Then, athletes will do the following 2 rounds on their own time Metcon 30 AMRAP 10 burpees 20 goblet squats 30 […]
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Weekly Programing Breakdown 8.20.18 – 8.26.18
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Sunday 8.19.18 CrossFit
Strength “Strongman” 20min AMRAP Heavy Sledpush 100m Heavy Farmer or Suitecase Carry w/ barbell 100m Stone to Shoulder or Overshoulder Bottoms Up KB Carry 50m Tire Flips x10 *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each Score each successfull movement, comment weights Intent: Have fun with some […]