Sunday October 8, 2023
REST DAY Mobility and Maintenance
Sunday October 8, 2023 Read More »
CrossFit Main Skill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. tabata :20 on x :10 off x 8 sets (8 min) Lvl6: TTBLvl5: TTeyesLvl4: TTchestLvl3: TT hipsLvl2: hanging knee raiseLvl1: straight leg situp
Thursday October 5, 2023 Read More »
CrossFit Main: AMRAP 10 min;10 alt. arm DB power snatch10 box jump overs Lvl6: DB 50/35#, 24/20” jumpLvl5: DB 40/30#, 24/20” jumpLvl4: DB 35/25#, 24/20” stepLvl3: DB 30/20#, 20/20” stepLvl2: DB 20/15#, any”Lvl1: DB 15/12#, any”
Tuesday October 3, 2023 Read More »
CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once
Monday October 2, 2023 Read More »
CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75%+ of 1rm PP 4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12
Monday August 14, 2023 Read More »
CrossFit Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu A. for quality: alt. tabata: 20 on x 10 off x 8 sets (8 min) bar muscle up (scale appropriately
Wednesday August 9, 2023 Read More »
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
Tuesday August 8, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday August 6, 2023 Read More »