Mobility Do mobility today after the WOD. See the cool-down section. Warm-up There is less warm-up needed for longer workouts. You can use the first run to help get warmed-up. Move around, as you get your equipment set-up for the workout, be sure to perform between 5 and 10 reps of each of…
Mobility Warm-up 5-10-15 Wallball Shots (Men: 20lb to a 10′ target / Women: 14lb to a 9′ target / Beginner: 10lb to an 8′ target) Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb) Fitness Level Substitution: Push Presses AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a rolled-up towel Do this warm-up at about 75% intensity. Perform…
Mobility Warm-up This WOD involves a lot of shoulder stability, so we want to be sure our shoulders are nice a primed. 10 Arm Circles Forward 10 Arm Circles Backward Watch and follow – CrossFit Journal: The Everett Warm-up Skills / Strength Rest Day WOD 15:00 AMRAP (As Many Reps As Possible in…
Mobility & Work-out Rest Day
Mobility Warm-up 3 Rounds 20 seconds High Knees 20 seconds Butt Kicks 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Move through 3 rounds of the movements at 50-75% of your maximal speed. Skills / Strength 5 Sets (3:00 Rest) 3 Push Presses (3 Rep Max) Perform 5 sets of 3 push presses taking 3 minutes…
Mobility Warm-up Slow “Fran” for Quality 21-15-9 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Push Presses Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Go through these movements slowly, this is not for time. We want perfect form and to start getting warmed-up. Perform 21 thrusters then 21 pull-ups, then 15…
Mobility Warm-up 10 Big Arm Circles Forward 10 Big Arm Circles Backward 10 Small Arm Circles Forward 10 Small Arm Circles Backward 3 Rounds for Quality 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Skills / Strength REST Tomorrow will be a heavy day, so use it all in the WOD today;) WOD Death By Push Presses (Men: 135lb…
Sumer is here and you need a water bottle that can stand up to the heat! Hydro Flask Insulated Water Bottles are a must in the summer heat! Double wall, vacuum insulated, stainless steel water bottle keeps drinks cold for up to 24 hours and hot for up to 12 hours. You should be drinking…
Mobility & Work-out Rest Day
Mobility Warm-up 400m Run 20 Thrusters (Just the bar or going through the motion with your hands) 10 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Skills / Strength Advanced: Muscle-up Progressions Beginner or Equipment Sub: Kipping Pull-up Progression WOD 5 Rounds for Time 10 Chest-to-bar Pull-ups (Pull-up until your chest physically touches the bar) Fitness…
