Warm Up
Front Rack mobility/ Shoulder mobility General Dynamic Flex Activation Scap Pull Up Scap Push Up WOD 6RFT 12 Thruster 75/55 12 Pull Up Post WOD 100 V-Ups NOT for time
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Warm Up
Hip Mobility Booty Bands Dynamic Flex Strength EMOMX6 Perform 5 Back Squats WOD "Stop & Drop" For Time: 125/100 Cal Row or Cal Bike *EMOM get off and perform 4 Burpees Warm Up
General Dynamic Flex Activation EMOMX12 Min 1- Core exercise 1 Min 2- Core exercise 2 *This is your day to pick 2 core exercises and go back and forth on them. Not sure what to do? Ask your coach and he/she will give you some creative ideas to rock your core! WOD AMRAP 18 18 Cal Row 15 Box Jump Overs 24/20 12 T2B 9 DB Front Squats 40/25 Warm Up
Ankle Calf Mobility General Dynamic Flex Activation 5x100m Sprints Rest to full recovery WOD "Annie's on the run" 100 DU 50 Sit Up 200m Run 80 DU 40 Sit Up 200m Run 60 DU 30 Sit Up 200m Run 40 DU 20 Sit Up 200m Run 20 DU 10 Sit Up 200m Run *This workout is a shake up from the CF girl's workout "Annie" which is: 50-40-30-20-10 Double Under Sit Up Warm Up
Foam Roll- Snow Angels General Dynamic Flex Strength Bench Press 4x4 WOD Teams of 2 AMRAP 20 12/9 Cal Bike 12/9 Cal Row 12 Thrusters 65/45 *One partners completes an entire round AFAP and then tags the next partner. You score is the total amount of rounds you and your partner complete. Warm Up
Shoulder Mobility General Dynamic Flex Activation Snatch Prep Strength Build to a heavy 3 position snatch position (pockets, above knee, floor) WOD EMOMX12 Min 1= 40 seconds max Strict Pull Up Min 2= 40 seconds max Hollow Rock Min 3= 40 seconds max HSPU or max hand stand hold Warm Up
General Dynamic Flex Strength 4x20 Front Rack KB Walking Lunge Rest 2 minutes between sets WOD "Oh Em Gee" 5 Rounds for Max Reps 1:00 Row for cals 1:00 Power Snatch 95/65 1:00 Burpees 1:00 REST *Your score is the total amount of reps completed at the end of 20 minutes. Warm Up
General Dynamic Flex Hip Mobility Activation EMOMX8 R/L Turkish Get Up + 1 Box Jump AHAP WOD "Running Dead" 3RFT 600m Run 16 Deadlifts 195/135 60 Double Under Warm Up
General Dynamic Flex Activation Take 15 minutes working on single leg/single arm work. This stuff can be very helpful in building overall strength adaptations. Use DB's for both exercises Single arm overhead press 4x6/6 + Single arm/Single leg DL 4x6/6 WOD 4RFT 21/15 Cal Bike 18 Wall Ball 20/14 15 KBS 53/35 12 Burpees Warm Up
Mobility-Front Rack General Dynamic Flex Activation Movement Prep for Fran WOD "Fran" 21-15-9 Thruster 95/65 Pull Up *Fran is the hallmark workout of CrossFit. Most of you have done this workout or have at least heard of it. If you bring the intensity, this is sure to be one of the most memorable workouts that you've ever done. Elite men and women can do Fran around 2 minutes. This workout should be fast and full of intensity. Pick a weight that works best for you and come up with a strategy that puts you in the best situation. Enjoy :) Post WOD DB Accessory Work |
ProgrammerD.J. Hillier Archives
December 2018
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