Warm Up Mobility and Warm Up Sets Workout of the Day (WOD) Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Cool Down Band Stretch and Mobility If you are still working on developing these movements I would focus on your technique and not worry about the load. Spend about 10 or [...]
Warm Up Mobility and Line Drils Workout #1 (Sectional WOD#2) Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts 155Men/100Women 12 Push-ups (hand release at bottom, lock out on top) 15 Box jumps 24Men/20Women rest 10 Minutes then: Workout #2 “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Ups
Warm Up Mobility and Line Drills Workout of the Day (WOD) Rowing 10 Rounds 1 min on 1 min off Total Meters = Score then: Assistance / Skill Movements Ring Dips 3 Sets Max Reps Good Mornings 3 Sets x 10 Reps Chin Ups 3 Sets x Max Reps Cool Down Stretch and Mobility
Warm Up (10 mins) Mobility and Line Drills Workout of the Day (WOD) (45 min cap) “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thruster 135M/95W 7 Knees to elbows 7 Deadlift 245M/175W 7 Burpees 7 Kettlebell swings 70M/53W (American) 7 Pull-ups or Modified Version 7 Push Ups (release hands on ground [...]
Coach Mike @ The Playground Gym / CrossFit Fort Lauderdale will be programming Filthy 50 @ 9am. Warm Up Mobility and Line Drills Workout of the Day (WOD) 3 Partner Workout Rotation Rotate Partners (3 Partners) 5 Rounds of In 1 minute 5 Burpees then Max Rep Wall Balls 20M/14W in whatever time is left [...]
Warm Up Mobility and Line Drills Strength and Conditioning Workout Back Squats 10 Sets of 3 Reps (Speed Sets) Immediately Dead Lifts 5 Sets of 2 Reps (Speed Sets) Rest 5 Mins Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between) Coaches Notes: On the Speed Sets athletes [...]
Warm Up Mobility and Line Drills WOD#1 “Isabel” 30 Snatch 135M/95W or Sectional WOD#1 Complete as many rounds and reps in 10 minutes of: 30 Double-unders 15 Power snatches WOD#2 4 Rounds of 400 Meter Run 25 Burpees
Warm Up Mobility and Line Drills Strength Workout Behind the Neck Jerk 7 Sets of 1 Rep (Max) Conditioning Workout 5 Rounds for time of 7 Shoulder Press 50% Bodyweight 7 Knee to Elbow
Warm Up Mobility and Line Drills Workout of the Day (WOD) 20 Min AMRAP 5 Thrusters 135M/95W 250 Meter Row Skill Work Practice Hand Stands Practice L Sit Up Holds off Dip Bars or Pull Up Bars
Warm Up Mobility and Line Drills Strength Workout Bench Press 10 Sets of 3 Reps (Speed Sets) Use a moderate weight with very little rest between sets (30 – 60 seconds). Explosive fast reps touching the chest at the bottom and full lock out on top. rest 5 minutes then: Conditioning Workout 70M/ 53W Kettlebell [...]
