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  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Shoulder activations – band Scap pull ups, hollow and arches, Lat pull backs, strict pull ups into kipping pull ups V-up demonstration (shoulders and feet stay off ground)   Skill Development & Mobility   10 Minutes   ·  Shoulder mobility ·  DB cleans & OH…

7&3 Practice Sessions

    200 metre run Calf pumps, Boot strappers Banded G/M, O&Ts, pull-a-parts, pull downs, press ups, monster walks. Air squats with T-twists M/climber complex HS holds, pulses, lowers, into strict then kipping HS. Burgener w/up DB   CrossFit Oregon City Hero WOD   “Libke”   Police Officer Robert Libke    Oregon City PD Died…

  2 minutes bike/row/erg Banded shoulder activations Calf pumps and boot strappers Scorpion twists Air squats w. T-twists Mountain climber complex. Push up plank holds       Strength Development: Overhead Squats   5 – 5 – 5 – 5 – 5 @ 2 minutes   Stimulus: · Braced core · Strong lockout · Depth…

  Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner Shoulder activations (bands)  Scap pullups, Lat pull backs, strict pull up into kipping, into butterfly. Burgener warm-up (dowel) Snatch progressions (bar)   Strength Development: Plate Push-ups/Ring Holds   10 Minute EMOM   ·  1st Min: Push-ups to plates ·  2nd Min:…

    Jogging on spot w. L/R ground touches, Calf Pumps Bird-dogs, W/walk holds Air squats w. thoracic twists Wall facing squats, Wall lunges with arm circles, Cossack squats Mountain climbers complex into squat jumps Burgener warm-up (cleans)     Weightlifting Technique   Split Jerk   10 Minute EMOM   2 Split Jerks off the…

  200m row/run/ride/erg Calf pumps, M/climbers and Air squats w. twists & rocks Ankle mobility – duck walk, emu walk Banded shoulder activations Dowel back racked – crossing backward lunge step symmetry     Strength Development: Strict Pull-ups/Inchworms   10 Minute EMOM   ·  1st Min: Strict Pull-ups ·  2nd Min: Inchworms   Stimulus: ·    …

Dynamic (up and back) Calf and achilles pumps, Air squats with thoracic twists Handstand holds, pulses into lowers, strict and kip   WOD   E2MOM 14 Minutes (7 Rounds)   • 3 Deadlift (RX 100/70 Kg) • 6 Burpees over the Bar • 9 Sit-ups   Stimulus: • Unbroken sets • Strong drive with the…

7&3 Practice Sessions

    200 metre run Calf pumps, Boot strappers Banded G/M, O&Ts, pull-a-parts, pull downs, press ups, monster walks. Air squats with T-twists M/climber complex HS holds, pulses, lowers, into strict then kipping HS. Burgener w/up w. barbell transitions to Front or Back racked positions DB deadlifts, DB burpees   WOD   “NHS”   Commemorating…