WOD Blog

Crossfit

CF: October 18th 2019

Metcon
“Foam roll before class:

30 Cal row

3 rounds
5 Empty barbell Deadlifts
5 Power cleans
10 Hanging knee raises

Skills
Power clean technique
– Slow 1st pull
– Explosive 2nd pull
– Fast feet in the catch
– Elbows high
– Pull your body underneath the bar
– Catch anywhere until parallel with the floor!
Strength
POWER CLEAN 1RM
1 RM Power Clean, Establish within 15 minutes
“Power clean
EMOM 13 minutes:
0 1 2 3: 5 reps @ 60%
4 5 6: 3 reps @ 70%
7 8 9: 1 reps @80%
10 11 12: AS HEAVY AS POSSIBLE! “
Metcon
CF.19.10.18
“5 RFT
30 Air squats
15 Kipping pull ups
9 HSPU “

Crossfit Fundamentals

FM: October 3rd 2019

Warm Up
“Mobilize / stretch

3 Rounds
50 Skipping / Single unders
1 Length crab walk
30s Plank”

Gymnastics
“Dip Progression (Part 2) – using box and dumbbell or ring if proficient
– Top hold
– Bottom hold
– Dip (if struggle, keep toes on floor for self-assist)”
Skills
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.19.10.03
“AMRAP 12 mins

21 Sit ups
15 Burpees to target
9 Front squats”

Endurance

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