Strength Alternating EMOM for 10:00 of: Even – 3 Power Cleans (choose weight) Odd – :40 V ups Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Rotate…
Mobility Thursday Posterior Chain Hamstrings and deep external rotators of the hip Tight hamstrings equal poor glute activation which leads to tight hip flexors. All of this will degrade performance in running at any distance. Tight external rotators especially the Piriformis can cause a variety of performance and pain issues below the hip. Hint: most…
Strength Every Minute on the Minute for 10 Minutes 3 touch and go power snatches. Go as heavy as you like without pressouts or misses Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Buyout 5 x 8 Good mornings. 20-25% of…
Strength/Skill Every Other Minute for 12 Minutes. Sprint 100m. (Sprint from the back door to end of the driveway and jog back to start the next round. If you don’t make it back by the start of the next round, sit out the next one) Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10…
Workout of the Day
33-min EMOM
Min 1: Row Cal 12/9
Min 2: 5 Handstand Push-Ups/3 Wall walks/30-sec Handstand Hold
Min 3: 1rd DT (155/105) 12 Deadlift/9 Hang Power clean/ 6 push jerk
Strength
Alternating EMOM for 12:00 of:
Even – 5 Deadlifts @ 50-60%
Odd – :40 Double-Unders
Then
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
Mobilize for the weekend.
Mobility Thursday Thoracic Spine Today’s mobility Thursday focuses on thoracic spine mobility. Great athletic performance demands it, especially when lifting anything overhead. Ultimately poor thoracic mobility and dysfunction can lead to a lot of pain and even loss of height. Check out this article from boxrox.com. //www.boxrox.com/thoracic-mobility-crossfit-training/ Then 15-12-9-6-3 reps, for time of: Dumbbell Hang…
Strength ½ Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 155 / 110 lb. Bench press, 95 / 65 lb. Squat clean, 75 / 55 lb. 20-minute time limit Remember this is a deload week. Please don’t go for regular Rx numbers. Then at 25 minutes on the clock Annie 50-40-30-20-10 Double Unders Abmat Situps Buyout…
Strength/Skill Every Minute on the minute for 12 Minutes 3 Squat Snatches @ 50-60% No touch and go set up every rep. Take your time, set up tight and correctly. Make all setups consistent. No rolling the bar, no twerking. Don’t rush. No pressouts. In other words, make these gorgeous. Then 4 rounds for time of:…
It’s deload week! Deload doesn’t mean rest or easy it just means backing off on the heaviest loads and intensity to facilitate long-term recovery. Strength/Skill Alternating every other minute for 12 minutes with 40 seconds work and 20 seconds rest Dumbbell Box Step Overs 35/20 lbs 24/20in Double Unders Then 4 rounds for time of:…
