Mobility Warm-up Skills / Strength 5 Sets (3:00 Rest) 3 Front Squats (3RM) Perform 5 sets of 3 front squats working your way up to a three rep max (3RM). Take 3 minutes between each set. WOD 7:00 AMRAP (As Many Reps as Possible in 7 minutes) 50 Wallball Shots (Men: 20lb to a 10′ target…
Setting, Logging, and Achieving Your Goals At WOD at Home we encourage everyone to set goals, record their progress, and are here to help with what to do next. Here are some links to get you on the right path. Setting Goals Motivation is vital to having success in any venture and it can come…
Mobility Warm-up Skills / Strength 15:00 Freestanding handstands practice Spend 15 minutes working on your handstands. Get used to being upside down and try and work your way away from the wall. If you are already a bad ass at handstands, do 5 sets of max hold free standing handstands. Beginner 5 Sets (1:00 Rest)…
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 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…
