Uncategorized

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Push up complex Hollow & arches Scap pull ups & lat pull backs Warm-up all movements   WOD   “One for the Ages”   Happy Birthday Libby   For Time:   ·   200 Meter Run ·   53 Sit-ups/GHD’s ·   200…

  2 minutes bike/row/erg 5 x Mountain Climber Complex Calf pumps Burgener Warm-up (bar) Jerk practice       Strength : 1RM Clean & Jerk   20 Minutes to find 1 RM   Stimulus: · Strong active shoulders · Engaged Lats. – good setup · Strong pull, fast under the bar   WOD   10…

  30s high knees / butt kicks 5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Push up complex Boot strappers Wall walk holds and progressions     Strength Development: Hip Extensions   5 sets @ 2 minutes   5 Hip Extensions/Set   Stimulus: ·     Add weight each set ·     Braced core…

  2 minutes bike/row/erg 5x Mountain Climber Compl. 5x wall facing squat Burgener Warm-up (dowel) Hollow & arches Scap pull ups & lat pull backs Knee raise and T2B progressions HSPU – pulses and lowers   Strength Development: Front Squats   6 sets @ 2 minutes   5 – 4 – 3 – 2 –…

  30s high knees / butt kicks Shoulder activation (bands) 5 x scorpions 5 x air squats with T/twists Hollow & arches Scap pull ups & lat pull backs Burgener Warm-up (dowel)       Strength : 1RM Snatch   20 Minutes to find 1 RM   Stimulus: · Strong active shoulders · Engaged Lats.…

  Dynamic warm-up 5 x windmills Hip activations including: 5x boot strappers 5x air and Cossack squats 5x wall facing squat KB deadlifts Calf pumps   Heart Starter   3 Rounds   · 100 meter run · 3 Inchworms · 6 Mountain Climbers · 9 Air Squats   Partner WOD   30 Rounds For Time:…

      Skill development and practice    

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Burgener Warm-up Push up complex Hollow & arches Scap pull ups & lat pull backs Warm-up all movements   Memorial WOD   “21 Guns”   Honouring Veterans   21 Minute AMRAP:   ·   400 Meter Run ·   21 Push-ups ·   21 Box…

  2 minutes bike/row/erg 5 x air squats 5 x Mountain Climber Complex 5 x Cossack squats     Heart Starter   3 Rounds   · 100 Meter Run · 5 Meter Bear Crawl · 10 Slow on the way down Air Squats · 3 inchworms     WOD   “Crossfit Total”   ·   1…

  30s high knees / butt kicks 5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Windmill complex Burgener Warm-up (dowel) Hollow & arches Scap pull ups & lat pull backs     Strength Development: Strict Pull-ups/Ring Dips OR Iron Cross   10 Minute EMOM   1st Min: Strict Pull-ups 2nd Min:…