5Warm up Dynamic Flex Front Rack Mobility Activation 10/10 Plank & Reach 10 Goblet Squats 1 Wall Walk x2 Strength Push Press 5x2 WOD CrossFit Open Workout 15.5 27-21-15-9 Cal Row Thrusters 95/65 or 65/45
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Warm Up
Ankle Mobility Activation Row 400m 15 Air squats x3 Strength Overhead Squat 4-4-3-3-2-2 *Aim to get heavier than January 16th WOD EMOMX14 Odd: 4 OHS from the ground Even: 14 Ab Mat Sit Ups *Athletes choose their own weight Warm up
Dynamic Sprint Warm Up Activation Two Max Effort Movements 1) Max Chin Up Hold 2) Max Arch Hold w/ PVC Pre WOD Pistol Progression and Practice WOD AMRAP 14 14 Alt. DB Snatch 40/25 400m Run Post WOD Posterior Shoulder Lax Ball Smash Coach's note: For activation, have athletes try and hold each position for as long as possible. The arch hold should be done on the ground. Athletes will assume a "superman" hold with a PVC pipe in their extended arms. Both hands and feet are off of the ground. For the WOD, athletes should run 5 FULL laps in the gym. Warm up
Dynamic Flex Activation Partner Med Ball Sit Ups Partner Ping Pong Wall Balls Strength EMOMX10 3 Power Cleans @ 70-75% WOD Partner WOD 5 Rounds Each 10 Bench Press 175/105 10 Deadlift 175/105 *One partner does the entire round while the other partner rests. Once the athlete completes his/her last deadlift, the next partner may begin on the bench press. 10 rounds TOTAL. Coach's note: Lots to get through today, use partners as much as possible. The WOD should be more of a strength workout. Have athletes pick weights that will be a challenge to go unbroken on. If athletes are breaking sets up into 3's, they have gone too heavy. Only one athlete can work at a time and must complete the entire round. Enjoy the strength day! |
ProgrammerD.J. Hillier Archives
December 2018
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