Uncategorized

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder activations (dowel) Scap pull ups, Hollow and arches into lat pull backs and straight leg raises. Banded pull throughs,     Strength Development   Hip Extensions   5 – 5 – 5 – 5 – 5 @ 2 minutes/set     Remember:…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air, SPLIT squats, Wall and Cossack squats Squat rocks with a plate Burgener warm up Back squat with pauses, elbows forward to improve vertical line.     Strength Development   Back Squats   5 –…

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats w. thoracic twists and ankle rocks, Cossack squats. Floor – hollow rocks and superman arches, Rig – Scap pull ups, lat pull backs, pull up progressions.     Skill Development: Gymnastics   10 Minute EMOM   ·     1st min: Bar…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Shoulder activations (dowel) Burgener warm up Box steps into box jumps     Movement warm-up/ Mobility   ·    Power Cleans ·    Box Jumps ·    Kettlebell Swings ·    Burpees over-the-bar    …

    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.   Memorial WOD   “Renee   Renee Badger (CrossFit MindFire)   Passed away: 27/03/2021   AMRAP (in Team of 3) In 31 Minutes   ·    …

2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations with band or dowel. Wall facing squats. Scap pull ups, lat pull backs, pull up progressions.   Strength Development 10 Minute EMOM   1st Min: Lat Pull-backs   2nd Min: Plank   Stimulus: ·   Building shoulder strength and…

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder activations (dowel) Scap pull ups, lat pull backs.     Strength Development Front Squats   5 – 4 – 3 – 2 – 1 @ 2minutes/set   Stimulus: ·   Strong drive with legs ·   Strong braced core ·   Strong front racked position…

    Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Torquing of elbows Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls. Prone snow angels 5/10kg plate halos     Weightlifting Focus   Overhead Squat: Drills: ·   …

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats into squat jumps. Scap pull ups, lat pull backs, pull up progressions. Wall facing squats. Air squats w. thoracic twists and ankle rocks, Cossack squats.     Strength Development Push Jerks   5 – 4 – 3 – 2 –…