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A Crossfit Blog

Monday, September 25, 2017

Mobility 2min Ankle Test + Calf Smash L/R 2min Bottom Position Work with KB 1min One legged Glute Drill L/R Warm-Up PVC Snatch Warm-up Empty Bar Warm-up Pre-WOD On the minute  x 10min: 1 Power Snatch + 1 Overhead Squat @ 70% of max snatch weight WOD Open Workout 17.2 Complete as many rounds and reps …
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Thursday, September 21, 2017

Mobility 2min Glute smash R/L 2min Single Lacrosse Ball Low back smash R/L Warm-Up 10 Single leg glute activator R/L 10 Empty bar deadlift 10 Ring dip Pre-WOD   6 sets of Tabata style workout alternating through the following: Side plank L Side plank R V-up WOD 21-15-9 Hang Power Clean (135/95) Ring Dip  

Wednesday, September 20, 2017

Mobility 2min Hamstring Smash L/R 1min Banded Hamstring Stretch L/R 5 One legged glute engagement drill Warm-Up 5 Tripod foot squat 5 Dumbbell Front Squat 10 Pass Throughs Pre-WOD Dumbbell Clean 3 x 10 WOD 4 Rounds: 24 squats 24 pull-up 24 walking-lunge steps Run 400 meters Scaled: 200 metre run CAP: 20min  

Tuesday, September 19, 2017

Mobility 1min Ant Deltoid Smash 1min Posterior Deltoid Smash 1min Half kneeling hip flexor stretch R 1min Half kneeling hip flexor stretch L Warm-Up 2 Rounds: 10 Tripod Foot Squat 7 Downward Dog Push-up 10 Pass Throughs with PVC Pre-WOD 5 Rounds: 30 second interval, 30 second rest of: Reverse Hollow Hold Flutter Kicks Hollow …
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Monday, September 18, 2017

Mobility 2min Lat Smash R 4min Lat Smash L 6min T-Spine with Foam Roller OR Double Lacrosse Ball Warm-Up 3 Rounds: 5 Slow Seated PVC Press (5 seconds up, 5 seconds down) 5 Controlled Target Burpee Pre-WOD Seated Dumbbell Press – key points similar to standing dumbbell press found here 3 x 10 **Choose  a …
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Friday, September 15, 2017

Warm-Up Choose 3 mobility exercises that you most need to work on. Work each drill for 2min. 10 air squat focusing on tripod foot 5 slow front squat with empty bar 5 slow presses with empty bar 5 clean and split jerk with empty bar Pre-WOD Clean and Split Jerk 2×2 @ 50% 2×2 @ …
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Thursday, September 14, 2017

Deadlift Position/Back Mobility Single Leg Bridge Test Bridge drill for glute activation 2x30sec, rest 30sec 1min upper hamstring Smash L/R 1min lower hamstring Smash L/R Resetting Low Back Opposites Drill 3 x 20per side Inner thigh Squeeze 1 x 20 1min Lumbar back single lacrosse ball smash L/R 2min Cat and Cow Drill Glute Medius …
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Wednesday, September 13, 2017

Overhead Position/Shoulder Mobility Supine Lat Stretch Test Wall Angel Test 2min T-Spine Foam Rolling or Peanut rolling 1min Anterior Deltoid/Chest Smash R/L 1min Posterior Deltoid/Rotator Cuff L/R 1min Lat Smash L/R 1min Barbell Middle Deltoid L/R 1min Lat Stretch with Band L/R 1min Chest Stretch L/R 1min Med Ball PVC Drill Warm-Up 8 Slow Shoulder …
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Tuesday, September 12, 2017

Squat Mobility Barefoot Squat Test 1min of slow squat with 3 point of contact and straight feet. Ankle Test 1min goblet squat calf stretch L/R 2min calf lacrosse ball smash L/R What to do for pinching? Banded Distraction. Hip Test 1min banded distraction lunge stretch with internal rotation L/R 1min half kneeling hip flexor stretch L/R …
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