Thursday 180816

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: Stone Over Shoulder (2-3) Strongman Course: Leveraging the Atlas Stone  WOD:“Triple Teamed” Teams of 3 Complete 4 Rounds of 200m Run Assault Bike for cals Stone Over Shoulder Each athlete will work at each station, the runner will be the pacer. Rotate to next station when […]

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Wednesday 180815

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max Quality Kipping Pullup  Scaling options: Max beat swings, jumping pull-ups with 3 second descend. A: Skill- Kipping Toes to Bar. Kipping: 1-https://www.youtube.com/watch?v=cBhc5pKpgVw&index=6&list=PL7-43wgcC3s3Qa-6nc1I2tZHmW4BjvHft 2-https://www.youtube.com/watch?v=x6pey96d3Zw&list=PL7-43wgcC3s3Qa-6nc1I2tZHmW4BjvHft&index=5 Tension: 3:https://www.instagram.com/p/BlsehSmgqa0/?utm_source=ig_share_sheet&igshid=1sqr4hgbtqvu4 Help athletes understand tension. Tension going up and tension going down. Use tactile cues like he does in the video above. 4:Scaling: […]

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Tuesday 180818

  Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max Ring Row Quality Standard ring row- Engage lats, hips and shoulders moving at the same time. Scaling: options: bent knee ring row, leaning back ring row. Primer: 2-3 Rds of: 5 Hand release Push-ups 5 Wall balls 5 KB Swings “US Crossfit style” 2 Back squats […]

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Monday 180813

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 max effort Double Unders. (Accumulative score. Mark max unbroken reps in notes.) A. Skill- Pistol: https://www.youtube.com/watch?v=gZDcmOLKUxc    In any progression, enforce the following: 1-Keep weight in midfoot. 2-When standing, drive through the ball of the foot. 3-Keeping weight in heel will make you fall backward. Primer:   2 rds […]

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Friday 180810

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 to establish max distance Handstand walk * ( Advanced and established athletes in HS walk Only) Scaling progression options: 1- Max Handstand Plate Touch https://www.youtube.com/watch?v=imayFylKzEY  2- Max Handstand Hold Skill: Handstand Push-Up– Work efficiency for high volume. Know difference between form for efficiency and form for speed. (15-20 […]

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Thursday 180809

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: 5 Box Jumps or Step Ups 5 GHD situps or 7 Situps 15 DU or 20 Singles WOD 21-15-9 for time Box Jumps 30/24 24/20 20/12 GHD Situps/ABMAT Situps Double Unders/ double reps for singles MWOD: Elevated pigeon Elevated Pigeon Stretch Low back ball QL and […]

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Wednesday 180808

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max effort Ring Row. Accumulative score. Rest if needed. Full ROM- Extend elbows, pull rings to chest. Hips and shoulders rising at the same time. A: Skill- Rope Climb  Experienced Athletes: Refine their rope climb. https://www.youtube.com/watch?v=F5WkIhTVutQ Have athletes jump to rope and try to get knees as high […]

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Tuesday 180807

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 max effort Double Under Primer: 4 Min. Barbell Complex: Empty barbell 2 Deadlift 2 Hang Power Clean 2 Push Jerk 2 Front Squat 2 Split Jerk A: Strength-  “Misfit Clean Complex” 16 Minute E2MOM.(8 sets) Find today’s 1RM ‘Misfit Clean Complex’ climb smartly with consistent mechanics Unbroken: Power […]

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Monday 180806

Dynamic Warm-Up – Mobility Prepare  for… A: Skill- Kipping Pull-ups. Emphasis here is control and engaging the right muscle group- lats (not biceps) and shoulders. Keeping feet together in hollow/arch position. Even veteran CrossFitters can benefit cleaning up their form. Demo and have athletes flow through this: 1- https://www.youtube.com/watch?time_continue=10&v=N49xkPKJu9U 2- https://www.youtube.com/watch?time_continue=11&v=I6QWxMc2wxs 3- https://www.youtube.com/watch?time_continue=9&v=cBhc5pKpgVw 4- 2 Rounds: […]

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Friday 180803

Dynamic Warm-Up – Mobility Prepare  for… 1 minute Test STRICT Knees– to- 90 No-Kipping ( Log score & test from last time done) Primer:   Coaches Choice A.WOD   10 Rounds for time of: (Partner up as needed in big classes, start in intervals after 250m Row) 250m Row or .3 miles AAB 30 Double unders / […]

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