Feb 26, 2017

Monday 2017.02.27


Warm-up: 
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds NFT
- 8-10 GHD hip extensions
- 8-10 shoulder press with dumbbells/kettlebells (light)
- 8-10 light dumbbell lunges
Then
- Shoulder to overhead and deadlift work up to WOD loading as needed


WOD:

MEN -
Complete as many rounds and reps as possible in 10 minutes of:
- 115 pound Shoulder to overhead, 5 reps
- 115 pound Deadlift, 10 reps
- 15 Box jumps, 24" box

WOMEN -

Complete as many rounds and reps as possible in 10 minutes of:
- 75 pound Shoulder to overhead, 5 reps
- 75 pound Deadlift, 10 reps
- 15 Box jumps, 20" box

Notes: This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted. Every rep counts in this workout. Credit will be given for partially completed rounds.
 
Swimming tomorrow!

 Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Feb 22, 2017

Thursday 2017.02.23



Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired

WOD:
“Practice Day”

Pick a few or all of the movements and perform them for quality of movement. Then, grab a lacrosse ball, a roller, and a band and do some hunting for the tight spots in your tissues and joints.

5 x 20 Double unders
5 x 5 Toes to Bar
3 x 10 Wall ball
3 x 3 Box jumps
5 x 2 Handstand Push ups
5x5 thrusters (45/35lb bar only) 

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Feb 21, 2017

Wednesday 2017.02.22



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 8-10 light dumbell/kettlebell strict press
- 3-5 pullups

WOD:
EMOM 16- Every minute on the minute for 16 minutes, perform the following:
- Min 1: 3 Handstand Push-ups
- Min 2: 7 Ring Dips
- Min 3: 12 Pull-ups
- Min4: REST

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!