Blog Archives

CrossFit: February 29, 2020

Written on February 29, 2020 at 00:00, by

Warm Up “Mobilize joints 3 rounds x1 Stretch circuit 10 Hanging Lat activations 10 Scap Push ups “ Skills Kipping pull up Metcon MURPH 1 mile run 100 Pull up 200 Push up 300 Airsquat 1 mile run

CrossFit Endurance: February 27, 2020

Written on February 27, 2020 at 16:49, by

Metcon EN.20.02.27 “100/70 Cal Airbike 100/70 Cal Row 120 Shuttle sprints Every 5 minutes complete 20 Burpees! “

BOOTCAMP: February 24, 2020

Written on February 24, 2020 at 15:42, by

Metcon “Mobilize all joints 20 AIR SQUATS 1 Lap run 15 AIR SQUATS 2 Lap run 10 AIR SQUATS 3 Lap run ” Metcon BC.20.02.24 “5 rounds 1 = 120s: Slow and steady 2 = 90s: Lengthen out those sets a little more 3 = 75s: Hang on for the whole 60s! 4 = 60s: […]

CrossFit: February 24, 2020

Written on February 24, 2020 at 15:40, by

Warm Up “Mobilize all joints 3 rounds 10 (no jump) Snatch balance 2 Lap run 10 Muscle snatch (PVC) “ Skills “Full snatch – Intro – Demo – 1st pull – 2nd pull – catch *Points of performance: Explosive hip drive “ Strength SNATCH “3×3 Full snatch @ last weeks 80% Build up to working […]

CrossFit : February 22, 2020

Written on February 22, 2020 at 08:41, by

Metcon Shoulder mobility 3 rounds 10 Downward dog to cobra 15 Jump Squats 20 Cal bike/Row Skills “HSPU SKILLS – Downward dog to kick up position – Kick up – Kick up to descend – Strict HSPU (have you got the strength?) – Kipping Head – Butt – Knees – Kick! “ Metcon Metcon HOLLEYMAN […]

CrossFit : February 22, 2020

Written on February 22, 2020 at 08:39, by

Metcon Shoulder mobility 3 rounds 10 Downward dog to cobra 15 Jump Squats 20 Cal bike/Row Skills “HSPU SKILLS – Downward dog to kick up position – Kick up – Kick up to descend – Strict HSPU (have you got the strength?) – Kipping Head – Butt – Knees – Kick! “ Metcon Metcon HOLLEYMAN […]

Gymnastics: February 20th 2020

Written on February 20, 2020 at 15:14, by

Warm Up “Stretch EMOM 9 1: 40s Dead hang 2: 60 Skips 3: 20 Alternating V-sits “ Skills “HS walks – Plank position shoulder taps 3×10 reps (not moving butt) – Box shoulder taps Toes/knees on a 24 inch box – no moving butt! – Box HS walk rotations 3×1 rotation staying close to the […]

CrossFit Endurance: February 20th 2020

Written on February 20, 2020 at 15:11, by

Metcon EN.20.02.20 “In 9 minutes; rest in remaining time 24 – 18 – 12 – 6 American KB swings 24/16 *30 DU’s after each set (50 singles) In 9 minutes; rest in remaining time 24 – 18 – 12 – 6 Single rack KB squats *30 DU’s after each set (50 singles) In 9 minutes; […]

CrossFit Fundamentals

Written on February 11, 2020 at 17:45, by

Tuesday, February 11, 2020 Warm Up “Mobilize / stretch 3 Rounds 300m row 10 scapular pull up 30s pallof hold R/L” Gymnastics “Pull up Progression – Ring rows – Banded pull up” Skills Deadlift – Stance set up: shoulder width stance, butt above knee – Bar set up: mid shin, shoulder in front of bar, […]

CrossFit Endurance

Written on February 11, 2020 at 17:44, by

Tuesday, February 11, 2020 Metcon EN.20.02.11 “1 minute rest after each In 5 minutes: 1k/700m row – Max effort Wall walks In 5 minutes: 50/35 Cal Bike – Max effort Walking lunges In 5 minutes: 1k/700m Ski – Max effort V-sits In 5 minutes: 40/30 Burpee Box jumps – Max effort Tricep box dips In […]