Warm Up
Mobility-Posterior Chain Activation Coach's Game Strength A1) Bench Press 3x10 A2) Double KB Overhead Walk 3x Down and Back WOD 3RFT 15 Pull Up 20 Box Jump (20 inch) 25 Air Squats 4 Lap Run
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Warm Up
Dynamic Flex- Coach's Choice Activation Long Mobility Session + Snap Push Up & Single Leg Glute Bridge WOD "Goat Day" (GOAT is a slang term used in CrossFit to describe movements that are weaknesses of ours) EMOMX20 Odd: GOAT 1 EVEN: GOAT 2 Coach's note: Athletes will choose two movements they need extra work in. On the first minute they will perform 15-25 seconds of that movement, and then a different "goat" on the second minute. Alternate for 20 minutes and get better at your weaknesses! This could be anything from double unders to kipping pull-ups and everything in-between. Enjoy and get better! Warm Up
Lat Stretch 2min/side Activation CrossOver Symmetry (5-7 minutes) Strength 3 Sets Max Strict Pull Up (Rest as needed) 3 Sets Max Kipping Pull Ups (Rest as needed) WOD "RECON" EMOMX16 Minute 1: 12/10 Cal Row Minute 2: 12 Wall Ball Minute 3: 12 KB SDHP 53/45 Minute 4: 12 Push Press 75/55 Warm Up
Hip Mobility or Front Rack Mobility Dynamic Flex- Coach's Choice Activation 20/10 Side Lunge CrossOver Symmetry Strength Front Rack Lunges 3x10 (5 steps out, 5 steps back) *Take bar from the back and walk five steps out and five steps back WOD 9-15-21-15-9 Front Squat 115/85 Shoulder to Overhead Post WOD Pigeon Pose Warm up
Hamstring Mobility Dynamic Flex Activation Rowing review 1k Row AFAP Strength Quickly work up to a heavy bench press single then perform 5x1 @ 90% of that weight WOD For time 21 Deadlifts 225/155 500m Row 21 Deadlifts 225/155 Warm Up
Dynamic Flex- Coach's Choice Activation "Bring Sally Up" Extra Credit, with a piece of equipment :) Strength Back Squat 5-4-3-2-1 WOD Angie B-Day WOD! 2 RFT 36 Power Cleans 95/65 36 Box Jump 24/20 36 Wall Ball 20/14 Happy Birthday Angie!! Warm Up
Long Mobility Session (T-Spine & Shoulders) Activation Hand Stand Holds/ Wall Walks Strength/Skill 6x5 Kipping HSPU WOD For Time 400m Row 25 HSPU 400m Row 25 Ring Dip 400m Row 25 H.R Push Up Warm Up
Hip Mobility Activation Dowel Work Strength 5 sets of the following complex 1 Snatch + 3 Overhead Squats WOD For Time: 100 Bar Hops 20 BB Snatch 110/70 30 C2B Pull Ups Post WOD "Bro Sesh" DB Bicep Curls 3x15 Coach's note: No this is not a typo, leave some time at the end for the athletes to get their curls on. Make sure they are in front of a mirror otherwise it doesn't count ;) The workout should be performed in a chipper format. Bar hops can be done however the athletes would like! The only rule is that the athlete jumps off of two feet. Warm Up
Running Warm Up- Coach's Choice Dynamic Flex Activation 3x Max L-Hang (Dead hang with legs straight out in front) Strength 10 minutes to work on L-Sit Rope Climbs, Legless Rope Climbs, Regular Rope Climbs WOD 25-20-15-10 DB Thruster 40/25 5-4-3-2-1 Rope Climb Post WOD Group Stretch Warm Up
Hip Mobility Rowing Game Activation BB Empty Deadlifts Push Ups Strength Deadlift 6x4 WOD 20-15-10-5 Alt. DB Snatch 45/30 40-30-20-10 Box Jump Over 24/20 |
ProgrammerD.J. Hillier Archives
December 2018
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