crossfit

Wednesday 9/20/2017

Warmup 2-3 Rounds

20 Second Each side banded Iso Hold

8 Jefferson Curls w/KB

10 Plank up resist rotation of the hip make sure hips lower and raise as the arms do

200 M Row


Deadlift

 

Fitness                    Performance

 

1 x 5                        60% x 4 x 10

                               60% x 1 x 10+

 

WOD

AMRAP 9 Minutes

9 KB Swings 53/35

9 Burpees

9 KB swings 53/35

9 Box Jumps 24/20

 

Deadlift MONDAY 6/19/2017

Deadlift MONDAY 6/19/2017

WARMUP

10 Bent Barbell Rows increase weight from week 2

10 Squat Jumps Focus on hip extension squat loading is same pattern as jump

10 Superman Swimmers enforces posterior chain activation and hollow arch position

FITNESS add 5-10# 1x5

PERFORMANCE add 10# to 1rm then  take .90% of 1 RM and times it by below numbers

WENDLER

.65%  x 5

.75% x 5

.85% x AMRAP

 

WOD

75 Front squats 135/95 for time

Every time bar drops 5 lateral bar over burpees

 

 

 

 

 

Gymnastics Tuesday 6/13/17

GYMNASTIC DYNAMIC WARMUP FOCUSING ON WRISTS,HAMSTRINGS,T-SPINE, ANKLES
 

WARMUP 8-10 Minutes

8 pushup to catepillar crawl

30 Second on tension hollow hold hang

30 DUBS OR 90 SINGLES

SKILL PISTOL + HANDSTAND

FITNESS
2 Kick up to Hold 10-20 Second enforce posterior pelvic tilt

5-8 box pike pushup

7 each side hawaain Squats

200 M run

PERFORMANCE Focus on 5 rounds in time given

HSPU 5-10 UNBROKEN

PISTOL OR PROGRESSION DOWN 5-8 each side

200 M Run

 

800 m run

21 American Swings 32/24

21 Goblet Squats 32/24

21 Pullups

600 M Run

15 American Swings 32/24

15 Goblet Squats 32/24

15 Pullups

400 M Run