Category: WOD Notes

Max Effort Lower Mobility: 6min 3min each side. 0:00 – 1:50 Dynamic Warm Up: 5min Strength: 15min Good Mornings (8RM, taken from rack) Curtesy of – Elite FTS HOW? The hips extend backward with the glutes flaring and starting the movement. As the body hinges backward, the torso will lean forward. The entire spine is in […]

Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD: 45min “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift NOTES: Review CrossFit Total post from CF Journal Below. I have noted the Why? and How?. If you can, move Athletes through the lifts as listed; Back Squat, Shoulder Press, Deadlift. If not stagger […]

No Max Effort this week, prepare for “The CrossFit Total” on Sunday Mobility: 2:53 – 4:36 http://www.mobilitywod.com/daily/wednesday-september-9th-2015/ This is our classic overhead banded distractions with added pieces. Make sure you watch the entire video. Dynamic Warm Up: 7min NOTES: Lengthen this our today. Add something new. If you choose to complete a short WOD with Kbs […]

No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Mobility: 5min Week 2 of this mobility piece. We will repeat this mobility next week, week 3. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of […]

No Max Effort this week, prepare for “The CrossFit Total” on Sunday Explosive Strength Mobility: 4min 2min each side, Coaches choice, foam roll or LAX calves Dynamic Warm Up: 5min Skill Work 5 rounds 30sec. Max Dubs 1min. Rest **1 burpee penalty for every rep difference from best to worst set **Score total number of […]

No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday Mobility: 5min We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (6×3 @ 75% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? […]

Explosive Strength Mobility: 6min 0:00 – 1:30  http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min + Plyo Push Up Progressions Strength: 12min Plyo Push Ups (Score max height) max height, or 3x max deficit pushups NOTES: Refer to video for Why? & How? Athletes will start with hands on floor, between a stack of plates. At full lock out […]

Max Effort Lower Mobility: 6min 3min each side. 2:15 – 3:00 Use Boxes, add in an LAX ball on the adductors to really attack the hips. http://www.mobilitywod.com/daily/thursday-july-23rd-2015/ Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 2″ blocks + band) NOTES: Pull from 25# plates (they are 2″ think and solid), foam pads will allow the bar […]

Dynamic Effort Upper Mobility: 5min New DE Cycle. We will repeat this mobility over the next 3 weeks 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 12min Power Clean (5,5,3,3,2,2,1,1 @ 65% 1RM ) **Score 2×5 weight NOTES:  New DE Upper 3 Week Cycle Run Every 60sec. These Reps should no be completed TNG, reset at […]

Explosive Strength Mobility:6min 3min, traditional overhead banded distractions/bully (coaches choice) 3min LAX Lats **Coach Athletes to find what is tight during the overhead banded distractions/bully and to attack it with the foam roller Dynamic Warm Up: 5min Strength Snatch From Blocks (6×2 build across to a moderate weight) **Use blocks or foam pads to raise the […]