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CrossFit WOD 08/21/2017

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CrossFit Initiative - CrossFitWarm-up5 Shuttle Runs (Down and Back is 1), 5 jumping jacks at each end Then, 2 Rounds of Cindy (5 pull-ups/body rows, 10 push-ups, 15 air squats)PreWOD MobilityCossack Stretch 5/side 5 second hold at bottomStrengthAll: Back Squat (1x5@60%)All: Back Squat (1x3@70%)All: Back Squat (1x2@80%)All: Back Squat (1x2@90%)All:…

CrossFit 08/18/2017

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CrossFit Initiative - CrossFitWarm-upRow/Bike/Run 2min Then, 3 rds: 10 kips swings 10 air squats 10 situps Then, 10 iron cross 10 scorpionPreWOD Mobilitypartner calf foam roll (1min/leg)SkillHandstand push-up practice. Work through the progressions for 10 min. If you struggle linking handstand push-ups, practice returning to the proper tripod position at…

08/17/2017

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CrossFit Initiative - CrossFitWarm-upRow 500m Then, 3 rds: 5 rollover v-sits 4 walking lunge to instep (2-3 second pause at bottom) 25 heel taps 10 air squatsPreWOD MobilityFoam roll IT bands 1 min/sideStrengthAll: Back Squat (1x5@60%)All: Back Squat (1x5@65%)All: Back Squat (1x5@70%)All: Back Squat (1x5@75%)All: Front Squat (1x5@60%)All: Front Squat…

08/16/2017

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CrossFit Initiative - CrossFitWarm-up10 X Shuttle Run Down & Back (down and back is 1) with burpee at each end Then, All the circles & twists(neck, arm, torso twists, bent torso twists, hips, knees) 10 cherry pickers 10 jumping air squatsPreWOD Mobilitybarbell trap mash (pumping arm overhead)SkillRope Climbs / peg…

08/15/2017

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CrossFit Initiative - CrossFit   Warm-up 2 minutes single unders 1 minute double unders (or trying) Then, 3 Rounds 10 PVC pass throughs 10 narrow grip PVC OHS 10 kips swings 10 sit-ups PreWOD Mobility Lax ball around scapula (2 min/side) Skill All: Jerk Balance (BTH4TD) Strength All: Behind The…

08/14/2017

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CrossFit Initiative - CrossFitWarm-upRow/Bike/Run 2 min Then, duck walk half-way down, toy soldiers the rest bear crawl back 25 air squats 10 hollow rocks 10 arch rocksPreWOD MobilityPigeon stretch 1 min/legStrengthHatch Squat Week 10 Day 1All: Back Squat (1x5@60%)All: Back Squat (1x5@65%)All: Back Squat (1x5@70%)All: Back Squat (1x5@75%)All: Front Squat…

08/12/2017

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CrossFit Initiative - Olympic Weightlifting FundamentalsWarm-up400m run Then, Barbell Warm-up: 5 behind neck push-press (2-second hold at top) 5 back squats (2 second hold at bottom) 5 snatch balance 5 RDL 5 power snatch 5 squat snatchTestBuild to a heavy snatch (~80%). Power is ok if the OHS is a…

08/11/2017

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CrossFit Initiative - CrossFitWarm-upShuttle run down and back x 5. Touch the ground at each end Toy soldiers down High Knees back 10 rollover v-sits 10 push-ups 10 situps 10 inverted burpees (roll onto back, up onto feet, and kick into handstand)PreWOD Mobilitylax ball in pec/front delt. 1-2 min/sideAll: Bench…