Warm Up 3 Rounds of “Cindy” NFT (not for time) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Lumberjack 20” 20 Deadlifts 275M/185W Run 400m 20 KB swings 70M/53W Run 400m 20 Overhead Squats 115M/75W Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day 3 Rounds for time 30 Kettlebell Swings 70M/53W 25 Wall Ball 20M/14W 20 Pull Ups Rest approx 10 minutes then: 2 x 500 Meter Row 3 minute rest between
General Warm Up Joint Mobility and Line Drills Strength Work Power Cleans 3 x 5 reps @ 70% Dead Lifts 3 x 5 reps @ 70% Conditioning Work 3 Rounds for time 15 Hanging Cleans 135M/95W 15 Burpees
Warm Up Run 800 Meters NFT (not for time) Shoulder Mobility Work (see video below) 2 – 3 Warm up set on Shoulder Press Strength Work Shoulder Press 5 – 3 – 1 Conditioning Work 2 Rounds for time of: Row 500 Meters 25 Burpee lateral jumps over ab mat
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Paul” 5 Rounds for time of: 50 Double Unders or 200 Jump Rope 35 Knee to Elbow 20 Yard Overhead Walk 185M/135W Coaches Notes: Beginners can modify this workout by going lighter on the Overhead Walk and changing knee to elbows to leg [...]
Warm Up 5 Minutes of Stretching and Hanging Snatch with unloaded barbell Strength Work 15 Minutes 1 Snatch per minute Speed Work 4 x 50 Meter Sprints rest 2 minutes between efforts Skill Work Practice Rope Climbs, Muscle Ups, or Pull Ups
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Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “CrossFit Invictus WOD” 4 Rounds of the following: In 5 minutes Row 500 Meters Run 400 Meters Max rep Double Unders or Single Jump Rope rest 5 minutes Each Double Under = 1 point Every 5 Single Jump Rope = 1 point Coaches [...]
Warm Up Joint Mobility and Line Drills Strength Work Front Squat 3 – 3 – 1 – 1 Conditioning Work 4 Rounds for time of: Prowler high bar push 20 yards 90lb Men/ 50 Women Prowler low bar push 20 yards Tire drag 20 yards 45lb Men / 25lb Women Tire pull 20 yards
Dr Romanov is a Scientist and expert on Human Movement. POSE Method of running is designed to use Body weight and Gravity at your advantage. Our facility has joined the ranks of Certified POSE Method Running Coaching.
