Mobility & Work-out Rest Day
Monthly Archives: May 2024
Mobility Warm-up 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) 400 meter Jog Skills / Strength Skills / Strength Rest Day WOD For Time (You Must Rest Exactly 2:00 Between Every Run) 400 meter Run 600 meter Run 800 meter…
Mobility Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength (After WOD Today) 3 Sets (2:00 Rest) 20 Good Mornings (As heavy as possible) Perform 3 sets of 20 Good…
Mobility Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles Forward Skills / Strength Skills / Strength Rest Day WOD 3:00 AMRAP Max Reps of Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb) Fitness Level…
Mobility Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Skills / Strength Skills / Strength Rest Day WOD 5 X 3:00 AMRAPs (1:30 Rest) 10 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 AbMat Sit-ups Equipment Substitution: AbMat…
Mobility Warm-up 10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. 10 X 1:00 Rounds 1 Clean and Jerk (70% of 1 RM) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power…
Mobility Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom-stick or a band. Do not attempt with a barbell. 20 Jumping Lunges…
Mobility Warm-up Check-out CrossFit Endurance’s Pose Running Drills. Skills / Strength For Time 1600 meter Run Run 1 mile as fast as you can. A 1 mile time trial is a great benchmark to have to track progress, so post your time to comments. Coach’s Tip: Treat the mile run as a 5 – 12…