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Warm up Banded Lat Stretch 2min/side Dynamic Flex- Coach's Choice Activation Scap Pull Ups Glute Bridges Strength Weighted Chin Up 6x5 WOD AMRAP 16 4 DB Step Ups 45/25 4 Burpees Post WOD Frog Stretch 3 min Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there! 
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Warm Up Hip Mobility Dynamic Flex Activation 20/10 Hollow Rock w/ Dowel Dowel Split Jerks Strength E2MOMX16 1 Clean + 1 Front Squat + 1 Split Jerk WOD For time 30 Clean & Jerks 135/95 *EMOM Complete 4 Wall Ball Shots, including minute 0:00 :) Extra Credit: Pigeon Pose 2min/side Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there!  Warm up BB Quad Smash Dynamic Flex Activation 20/10 Hand Taps BB Deadlifts Strength EMOMX10 3 Deadlifts then.. EMOMX10 3 Bench Press Extra Credit For time: 100-80-60-40-20 Double Unders 25-20-15-10-5 Ab Mat Sit Ups  Warm Up Shoulder Mobility Lat Stretch Activation BW Lunges Scap Pull Ups CrossOver Symmetry WOD 16.1 All Divisions Will Be A 20 Minute AMRAP RX 25-ft Overhead Walking Lunge 95/65 8 Burpees 25-ft Overhead Walking Lunge 8 Chest To Bar Pull Up Scaled 25-ft Front Rack Walking Lunge 45/35 8 Burpees 25 Front Rack Walking Lunge 8 Jumping Chin Over Bar Pull Ups Masters 25-ft Overhead Walking Lunge 65/45 8 Burpees 25-ft. Overhead Walking Lunge 8 Chin Over Bar Pull Ups Masters Scaled 25-ft Walking Lunge 8 Burpees 25-ft Walking Lunge 8 Jumping Chin Over Bar Pull Ups *Lunges are unweighted Coach's note: Have athletes choose a division that best suits them. There is no combinations of divisions, choose one and stick with it. Best of luck to all, have fun!  Warm Up Dynamic Flex- Coach's Choice Front Rack Mobility Activation 20/10 BB Good Mornings Empty Bar Front Squats w/ Control Strength Power Clean 3-3-3-3-3-3 *Work on TnG techniques WOD AMRAP 9 9 Power Clean 155/100 9 Ab Mat Sit Ups Extra Credit: 3x10 DB Row Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!  Warm Up Dynamic Flex- Coach's Choice Activation Booty Bands Strength Strict Press 5x2 WOD 2 Rounds For Time 20 R-arm DB Snatch 45/30 20 Goblet Squat 4 Lap Run 20 L-arm DB Snatch 20 Goblet Squat 4 Lap Run POST WOD Group Stretch Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!  Warm Up Mobility Dynamic Flex Activation 1 Minute Max Cal Row Then Complete That Many Toes To Bar x3 Rest as needed WOD 3RFT 6 Pull Up 6 Ring Dip 12 H.R Push Up 24 DU's Extra Credit: 3 Sets Of Plank Holds With Weight On Back Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!  Warm Up Hip Mobility Activation 150m Row 10 Goblet Squat x3 Strength Front Squat 3-3-3 WOD EMOM X16 Odd: 3 Front Squat from the ground Even: 12 Box Jump 24/20 Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!   Warm Up
Hip Mobility Dynamic Flex Activation 20/10 Goblet Squats WOD Teams of 3 10 Rope Climbs 25 Back Squats 185# 25 Back Squats 135# 25 Push Press 135# 25 Push Press 95# 25 Thrusters 95# 25 Thrusters 95# 10 Rope Climbs *The barbell can't touch the ground unless you are changing the weights. If you drop the bar, your whole team runs a 200m penalty lap. Warm Up Dynamic Flex Activation EMOMX10 Odd: 2 Turkish Get Ups R/L Even: CrossOver Symmetry x10 Strength Build To a 10 Rep Max Bench Press WOD 5RFT 15 Burpees 15 Wall Ball 15 Cal Row *GET SIGNED UP FOR THE 2016 CROSSFIT OPEN!  |
ProgrammerD.J. Hillier Archives
December 2018
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