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  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.    …

  Jogging w. ground touches Calf pumps, boots strappers, M/climbers and Air squats w. twists & rocks Lunge step – wall circles Shoulder activations Running man arms Burgener warm-up   Strength Development: Deadlifts   5 Sets of 5 @ 2 minutes   Stimulus: · Good back position · Braced core/engaged lats. · Drive with legs…

  200m row/run/ride/erg Calf pumps, Air squats w. thoracic twists &  M/climbers into burpee squat Banded shoulder activations Ring holds, lowers and kips   Strength Development: Rings 10 Minute EMOM (5 Rounds)   Practicing 2 movements: · Ring Dips OR Rows · Transitions OR hips-to-rings · Ring Muscle-ups   WOD   10 Rounds For Time…

Open Gym in the morning Christmas Party in the afternoon

    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   “Tony Lopez” Crossfit Canvas memorial WOD   Dedicated to Coach Tony Lopez Passed away 25/05/2021 from cancer   AMRAP with Partner…

  2 minutes bike/row/erg Mountain climbers Air squats w. T-twists Ballerina stretch w rotation Shoulder activations (dowel) Lunge step – wall circles Running man arms Burgener warm up (snatch) O/H open hand squats   Strength Development: Overhead Squats   5 Sets of 5 @ 2 minutes   Stimulus: · Strong arm lockout · Engaged shoulders…

  Calf pumps, boot strappers Shoulder activations (dowel) M/C and P-up complexes Bird-dogs & Junkyard dog Box step ups & step pulses (through hips) into jumps Footwork for burpee box jumps Deadlift technique with bar   Skill Development Rope Climbs   Technique Development 10 minutes   · Feet positioning/locking · Arm pull ascending and descending…

  Calf Pumps Turkish ½ get up (no weight) Bird-dogs, W/walk holds HS holds, pulses & lowers More calf pumps Freestanding HS kick ups & holds GHD demonstration   Skill Development: Handstand Walking   10 Minutes   ·     Building on Progressions ·     Practice for workout   Stimulus: ·   Build on where you are at ·  …

  Jogging w. ground touches Calf pumps & M/climbers Air squats w. twists & rocks Lunge step – wall circles Shoulder activations (rig) inc. Scap p-ups, Lat p-backs, H&A Knee raises, straight leg raises (practice single kip) into toes to bar Burgener warm-up   Strength Development: Front Squats   5 Sets of 5 @ 2…

  200m row/run/ride/erg Calf pumps Air squats w. thoracic twists M/climber into burpee squat Ballerina stretch w. outward rotation – feel it in the lats Banded thoracic rotation and shoulder activations Burgener warm-up   Strength Development: Strict Press   5 Sets of 5 @ 2 minutes     Stimulus: · Strong shoulder position · Braced…