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  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Air squats with twists & rocks Shoulder activations (band) HS holds, pulses and lowers Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down   Strength Development 10 Minute EMOM   ·      1st min: 2x DB…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Tyre flip demo and practice Burgener – warm up your bar   Memorial WOD   “Rhodri”   In memory of Rhodri Thomas (35) member of CrossFit Aberdeen   Passed away:…

  2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, emu walk, duck walk, air squats with twists, Cossack squats, mountain climbers, Monster walking (band)       Skill Development   10 Minutes of Drills     Focus: ·     Deadlifts ·     GHD’s/Sit-ups   WOD   For Time:   At 0:00 minutes 21 – 15 –…

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder activations (dowel) Scap pull ups, lat pull backs. Ring holds, lowers, rows     Strength Development 10 Minute EMOM   1st Min: Ring Rows   2nd Min: Bar Dips   Building: ·   shoulder strength & mobility ·   Core Stability   WOD  …

Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Ankle mobility – knee to rig Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.     Gymnastic Focus Pistols, Pull-ups, and Grace   Pull-ups: Drills: ·    Shoulder mobility…

  Dynamic jogging/burpees Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Scap pull ups, lat pull backs, knee raises, k2elbows, t2bar. Air squats w. thoracic twists Burgener warm-up.   Skill Development   10 Minutes of Drills     Focus: ·     Power Snatches ·     Knees-to-Elbows ·     Toes-to-Bar     Hero WOD   “Robert Cordice”…

    200m row/run/ride/erg Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall circles and wall facing squats. Active hang on the rig. Burgener warm-up   Movement Warm-Up   10 minutes   · Power Cleans · Front Squats · Push Jerks ·…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists   Individual movement warm up.   Hero WOD   “Pedro 66”   In honour of the men killed in Pedro 66 Combat Rescue   Killed 09/06/2010 Afghanistan   3 Rounds…