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Attention Crossfitters! We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :) Consider this a new challenge to get better at something that may be a weakness in your arsenal. Warm Up Hip Mobility Series Activation Booty Band Strength Back Squat 4x4 WOD 5RFT 200m Run 12/10 Cal Row 21 Wall Ball 
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Attention Crossfitters! We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :) Consider this a new challenge to get better at something that may be a weakness in your arsenal. Warm Up Mobility Dynamic Flex Activation Goblet Squats BB Shrugs Banded Pull aparts Strength 1RM Snatch 1RM Clean 1RM Jerk WOD 100 Sit Ups for time  Attention Crossfitters! We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :) Consider this a new challenge to get better at something that may be a weakness in your arsenal. Warm Up Mobility Activation 3RNFT 10 Good mornings 10 Bent Over Row :30 Hollow Rocks WOD Every 3 minutes for 30 minutes 12 Cal Row 9 Deadlift 185/125 6 Deficit Push Up  Attention Crossfitters! We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :) Consider this a new challenge to get better at something that may be a weakness in your arsenal. Warm Up Shoulder Mobility Strength/Skill EMOMX12 Odd: 3-5 Pull Up with long eccentric Even: 3-5 HSPU WOD AMRAP 8 3,3,6,6,9,9,12,12.... DB Hang Snatch 40/30 Toes to Bar  Attention Crossfitters! We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :) Consider this a new challenge to get better at something that may be a weakness in your arsenal. Warm Up Hip Mobility Dynamic Flex Activation Squat Series w/ KB WOD 3 Rounds 8 Front Squats (from the ground) 8 Bar Over Burpee 200m Run 2 Minute Rest 8 Hang Clean 8 Bar Over Burpee 200m Run (Weight-- 135/95 or something you can go unbroken on. This should be fast) *Round 1 starts at 0:00 *Round 2 starts at 12:00 *Round 3 starts at 24:00  Warm Up Shoulder Mobility Dynamic Flex Activation Sled Push Relays + Quick Sprint Relays WOD With a partner: Buy in: 1,000m Row (split however you choose) Partner Karen (ping pong style) Partner Randy (one person works at a time) Partner Karen (ping pong style) Partner Randy (one person works at a time) Cash out: 1,000m Row (split however you choose) Post WOD Recovery stretch  Warm Up Foam Roll/ Snow Angels Dynamic Flex Strength Bench Press 4x8 WOD "Double Pump" AMRAP 20 With a Partner 1 Cal Row + 1 Burpee Box Jump 24/20 2 Cal Row + 2 Burpee Box Jump 24/20 3 Cal Row + 3 Burpee Box Jump 24/20 *Partner one completes full first round. Then he/she will tag partner two and they will complete the first full round. Must complete full rounds and must tag in and out between rounds  Warm Up Mobility General Dynamic Flex Activation At a Casual Pace for 10 Minutes 1x Shuttle Run 5-10-5 4/4 Turkish Get Up Max Elevated Ring Row WOD 4RFT 300m Run 20 Med Ball Slam 10 Pull Up  Warm Up Hip Mobility Dynamic Flex- WOD Specific Strength Work up to a heavy complex of: 1 Power Clean + 2 Front Squats + 1 Jerk WOD "Deception" 5RFT 20 Med Ball Clean 20/14 10 Push Press 115/85 Post WOD Group Stretch  Warm Up General Dynamic Flex Activation 3 Rounds for Quality 10/10x Deep Side Lunge 8x KB RDL 10 Air Squat Nose 2 Wall TESTING DAY Athletes will choose 1 station from each section. Must go in this order 1) 1 Rep Squat Test Front Squat or Back Squat or Overhead Squat 2) Gymnastics Test Max Muscle Ups or Max Pull Up or Max HSPU 3) Conditioning Test 500m Row For Time or 1 Minute Max Calories on Assault Bike  |
ProgrammerD.J. Hillier Archives
December 2018
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