GENERAL WARM-UP Activation/Mobility :30 Arm Circles (small to big; forwards and backwards) :30 Arm Hugs and Arms Up and Down 1:00 Child’s Pose on the Box :30 Alternating Lunges :30 Active Spiderman 1:00 Samson Stretch (:30 each side) :30 Up-Downs :30 Push-Up to a Step Up on Box 1:00 Squat Hold :30 Slow Squats WORKOUT […]
GENERAL WARM-UP Get Hot / Mobility Run 100m :30 Squat Hold Run 100m :30 Toe Touch and Jump Run 100m :30 Active Samson Stretch Run 100m (build up speed across the 200) :30 Push-Ups to Down-Dog WORKOUT OF THE DAY GO FETCH For Time: 50 Wall Balls (20/14) 800 Meter Run 50 Alternating Dumbbell Power Snatches […]
GENERAL WARM-UP 2 Rounds of “The CrossFit Warm-Up (ish)” Get Hot/Mobility Row 250/200m 10 Lunges :30 Jump Rope (athletes choice on style of Jump Rope) 10 Pull-Ups 10 Push-Ups :30 Jump Rope 10 Hip Extensions (or PVC Good Mornings) 10 Sit-ups :30 Jump Rope :30 Samson Stretch (each side) WORKOUT OF THE DAY “TEARDROP” AMRAP […]
GENERAL WARM-UP Today, we will dive into the movements, starting with gymnastics to warm-up the shoulders and hips before moving to the barbell. SPECIFIC WARM-UP / TEACHING FOCUS: “THE HIPS DON’T LIE” (CORE-TO-EXTREMITY) For today, during all the Pull-Ups and Clean & Jerks, we use (and need) the hips to make whatever we are lifting […]
ATHLETES – THE GYM IS CLOSED TODAY. ENJOY THE DAY OFF, OR GET YOUR WOD IN AT HOME! GENERAL WARM-UP Get Hot High Knees Butt Kickers Jog Skips High Skips Long Run (faster) Soldier Kicks Burpee Broad Jump Run (faster) Mobility 1:00 Samson Stretch (each side) Activation Clean Barbell Warm-Up – 5 Reps of Each […]
GENERAL WARM-UP 1:00 Child’s Pose + Groin Stretch 1:00 Shoulder to Floor Stretch (:30 each side) :30 Plank Toe-Touches 1:00 Samson Stretch (:30 each side) WORKOUT OF THE DAY “SOUP SANDWICH” For Time: 10 Muscle-Ups, 50 Sit-Ups, 25 HSPU 8 Muscle-Ups, 40 Sit-Ups, 20 HSPU 6 Muscle-Ups, 30 Sit-Ups, 15 HSPU 4 Muscle-Ups, 20 Sit-Ups, […]
GENERAL WARM-UP Get Hot Fish Game (4:00) Activation :30 PVC Pass Throughs :30 PVC Snatch Grip Stiff Legged Deadlifts WORKOUT OF THE DAY “CHECK THE BOX” AMRAP 18: Buy-In: 2000/1800m Row Max Rounds With Time Remaining: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 8 Box Jump Overs (30″/24″) COOL-DOWN 2:00 Recovery 1:00 Pigeon Pose […]
GENERAL WARM-UP Get Hot 100m Jog :45 Bike 100m Run :30 Bike 100m Run :15 Bike Increase speed on the run Activation :10 Hollow Body Hold x 3 :10 Superman Hold x 3 :20 Laying Alternating Toe Touch x 1 Mobility 1:00 Pike Stretch WORKOUT OF THE DAY “PEDAL PUSHER” On the 5:00 x 5 […]
GENERAL WARM-UP Get Hot 50 Jumping Jacks 20 Alternating Single Leg Touches 40 Jumping Jacks 20 Arch Ups 30 Jumping Jacks 20 Mountain Climbers Mobility :45 Samson Stretch (each side) WORKOUT OF THE DAY “DIRTY LAUNDRY” For Time: 3 Rounds: 15 Power Cleans (115/85) 12 Thrusters (115/85) 9 Bar-Facing Burpees Directly Into… 3 Rounds: 15 […]
GENERAL/SPECIFIC BLEND WARM-UP DAILY FOCUS – CORE-TO-EXTREMITY aka TIMING In most all functional movements our muscles move in a wave of contractions from “big” muscles to “small” muscles. We can get away with violating this sequence in a given time frame, but eventually we will be punished by inefficiency. We have a lot of reps […]
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