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  Jogging w. ground touches Calf Pumps Bird-dogs, W/walk holds HS holds, pulses & lowers Wall squats,     Movement warm-up   ·   Sit-ups OR GHD’s ·   Pull-ups OR Muscle-ups ·   Double unders     WOD   10 Rounds For Time   35 Minute CAP   ·    10 Sit-ups OR GHDs ·    20/15 Calories OR…

  Dynamic (up and back) Calf pumps, M/climbers and Air squats w. twists & rocks Shoulder activations on rig – scap pullups; lat pull backs Burgener warm-up   Strength Development: Overhead Squats   5 Sets of 5 @ 2 minutes   Stimulus: · Braced core/engaged lats. · Drive through shoulders   WOD   8 Rounds…

  200m row/run/ride/erg Calf pumps, boot strappers Banded glute and shoulder activations Air squats with a plate; ankle rocks and thoracic twists M/climbers into burpee squats     Strength Development: DB Snatches/Strict Pull-ups   10 Minute EMOM   ·  1st Min: DB Snatches ·  2nd Min: Strict Pull-ups   Stimulus: ·     Technique ·     Active shoulders…

  Dynamic (up and back) Calf pumps, M/climbers and Air squats w. twists & rocks Shoulder activations on rig – scap pullups; lat pull backs Knee raises/elbows to toes to bar Burgener warm-up   Mobility Movement warm-up   10 Minutes   · Cleans and Press · Toes-to-Bar · Double-unders   Partner WOD   “Put Down…

  200m row/run/ride/erg Calf pumps, boot strappers Banded glute and shoulder activations Air squats with a plate; ankle rocks and thoracic twists M/climbers into burpee squats     Mobility Movement warm-up   10 Minutes   · Ankle flexion · Shoulder activation · Elbows forward · Bum back and down · Bring Sally Up – Squats…

4PM ONLY Boxing Day – Recovery Practice

  200 metre run Shoulder activation (band) Banded monster walks Air squats with T-twists Good mornings, O&Ts, Push up complex DB deadlifts, shrugs, high elbows into snatches DB transition demo    WOD   “Christmas Day Creation” Crossfit Toowoomba Members  

  2 minutes bike/row/erg Mountain climbers Air squats w. T-twists Banded monster walks Shoulder activations (dowel) Lunge step – wall circles Running man arms Burgener warm up Barbell warm up for each movement   Movement warm-up   ·   Lifts ·   Pull-ups ·   Knees-to-Elbows ·   Box Jumps · Overhead barbell lunge steps   WOD 12 Days…

  Calf pumps, boot strappers Shoulder activations (dowel) Bird-dogs & Junkyard dog DB warm-up     Skill Development Dumbbell Complex/ Wallball Sit-ups   DB Complex Each Arm:   · 4 DB Hang Cleans · 4 DB Push Press · 4 DB Shoulder Racked forward lunge steps   WOD   7 Rounds For Time:   21…

  Calf Pumps Bird-dogs, W/walk holds HS holds, pulses & lowers Wall squats, KB deadlift and swings Demonstration of movements     Movement warm-up   ·    Muscle-ups/wall-walks ·    Kettle-bell movements ·    Box Jump-overs ·   Overhead lunge steps   WOD 12 Days of Christmas #1   40-minute CAP   1.     Muscle-up/Wall-walk 2.     Push-ups 3.     Wall-balls 4.    …