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11.9.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Row :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 2 Rounds 10 Hollow Rock 10 Superman Rock 2 Rounds Row :40 Slow :20 Fast 5 Kip Swing 3 Strict Pull-ups (Singles) 3 Kipping Pull-ups ______________________________Instruction/Warmup(15:00 - 25:00) Period of Instruction: Coaches choice…

11.8.2017

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CrossFit Initiative - CrossFitWarm-up (00:00 -15:00) 500m Row or 15 Cal. Bike 2 Rounds 3 Strict Pull-ups 9 Wall Squats 12 Spiderman and Reach (6 each) 15 AbMat Sit-ups Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________Instruction/Set…

11.6.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -10:00) 2 Rounds 250m Row 10 Slow Air Squats 5 Jumping Squats Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________Back Squat(10:00 -20:00) Warm up to 71% 1RM Back Squat ______________________________ Back Squat (20:00…

11/04/2017

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CrossFit Initiative - Olympic Weightlifting FundamentalsInstruction/WarmupRun 400m Skipping d&b high knees d&b butt kickers d&b neck circles arm circles twists hip circles knee circles ankle circles 5 inchworms w/up&down dogInstruction/Movement PrepSplit footwork Focus points: 1) width & depth of landing position 2) weight distribution on front foot 3) weight distribution…

11.3.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -30:00) 5 Minutes to Demo each of the poses if need be. Running Clock (11 x 1:00) Foam Roll Thoracic 1:00 Foam Roll Quads 1:00 Each Side Saddle Pose 1:00 Child's Pose 1:00 Upward Dog 1:00 Pigeon Pose 1:00 Each Side Wrist Stretch 1:00 Ankle Dorsiflexion…

11.1.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -10:00) Death by 2 Calories for 8 Minutes ______________________________Instruction(15:00 - 30:00) Rowing Period of Instruction. Skills and Drills.WOD(30:00 - 60:00) Athletes: For Individual Row score is Total Calories across all intervals. Each round runs directly into the next Coaches: For Individual Row use Secondary Timer with…