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1.23.2018

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CrossFit Initiative - CrossFitWarm-upWarm-up (00:00 -15:00) 1:00 Row Easy 10 Burpees 10 Air Squats :40 Row Moderate 10 AbMat Situps 10 Glute Bridges :20 Row Fast :10 Row Easy :20 Row Fast :10 Row Easy ______________________________RowingRowing Instruction(15:00 - 25:00) How to attack a 2K Time Trial Developing a race plan…

1.22.2018

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CrossFit Initiative - CrossFitWarm-up(00:00 -10:00) 2 Rounds 10 Cal Bike 10 GHD Sit-up 10 Hip Ext _________________________________Deadlift(10:00 - 30:00) Review Deadlift Take No more than 20 Minutes to build to Heavy 2 Rep Deadlift Looking for a HEAVY 2 today, not necessarily 2 RM. Record your Heavy Set of 2…

1/20/2018

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CrossFit Initiative - Olympic Weightlifting FundamentalsWarm-upRun 400m Neck circles Arm circles Torso twists PVC pass-through x 10 10 PVC OHS 10 BurpeesSkillOH Barbell cycling Whether it be push-press, or some jerk variety, the barbell should be driven by the shoulders (not the wrists) Build to a moderate push press/push jerk…

1.20.2018

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CrossFit Initiative - CrossFitWarm-up(00:00 -20:00) 4 Rounds 10/7 Calorie Row/Bike. Alternate btwn rds. 5 Push-ups 5 Wall Squats 10 Air Squats 15 Single Unders (Double Unders by rd 3) :45 Samson Stretch each side Instruction Wall Ball Review Double Under Review Medicine Ball Warm up 5 Front squats 5 Push…

1.18.2018

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CrossFit Initiative - CrossFitWarm-up (00:00 -15:00) Discuss Rowing for Calories vs. Rowing for Meters 2 Rounds 1:00 Row :40 Bike :20 10m Jog _________________________________WOD(15:00 - 55:00) Score is Total Max 10m Sprints across all rounds Stagger starts if space is limited by number of Athletes.Fit: Metcon (5 Rounds for reps)5…

1.17.2018

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CrossFit Initiative - CrossFitWarm-up(00:00 - 20:00) 12 Calories Bike 6 Walkouts 6 Spiderman and Reach each side 10 Calories Bike 5 Walkouts 5 Spiderman and Reach each side 8 Calories Bike 4 Walkouts 4 Spiderman and Reach each side Take ~5-10 Minutes to warm-up Handstands. Kicking up to the wall.…

1.16.2018

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CrossFit Initiative - CrossFitWarm-up(00:00 - 15:00) 500m Slow Row 3 -2 - 1 Walkouts Spiderman and Reach each side :20 Plank (elbows) following each round 250m Moderate Row Barbell Warm Up 5 Deadlift 5 Hang Power Clean 5 Strict Press 5 Back Squat 5 Front Squat 5 Power Clean ______________________________Instruction/Set…

1.15.2018

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 3 Rounds 1:00 Bike 5 Scapular Retractions 7 Kip Swings 1:00 Bike 5 Kip Swings 3 Pull-ups w/ Gymnastics Kip 1:00 Bike 10 Air Squats 10 PVC OHS _________________________________Instruction/Set up/Warm up/Rehearsal(15:00 - 35:00) Coaches: Review Pull-ups Power Snatch Box Jump Over Overhead Squats Strategy: We…