by Sean Osborne | Jan 2, 2023 | WOD
CrossFit – Wed, Jan 4Warm-upA. General2 sets1 min Single-unders30 sec double-unders or Triple-unders5-7 TTB timing drillB. SpecificWarm Up for DL with RDL, A- Reaches, etc.Weight LiftingDeadlift (5/5/5+ (No more that 15 in the last set.) 40%/50%/60% of your new...
by Sean Osborne | Jan 1, 2023 | WOD
CrossFit – Tue, Jan 3Warm-upA. GeneralRow 30 sec25′ samson stretch lungesRow 1 min25′ Banded Monster Walkhttps://youtu.be/8SSYSlpOqrMB. MobilityLateral banded hip mobilization + knee drive2 sets of 10-15 knee...
by Sean Osborne | Dec 31, 2022 | WOD
CrossFit – Mon, Jan 2Warm-upA. General2 sets1min Shuttle runs @ increasing intensity10 Banded chest rows10 Banded horizontal pressB. MobilityPrayer stretch2-3 sets of 5 deep breathsRest as needed between setshttps://www.youtube.com/watch?v=umCOjch2kG0C....
by Sean Osborne | Dec 30, 2022 | WOD
CrossFit – Sun, Jan 1Warmup (Checkmark)A. General60 seconds Row/Bike/Run/Ski @Easy10 /10 Single Leg Glute Bridge30 Seconds Elbow Plank B. MobilityPNF hamstring stretch5x/leg5 seconds contraction, pushing against the band with your foot5 seconds stretch, pulling...
by Sean Osborne | Dec 29, 2022 | WOD
CrossFit – Sat, Dec 31Warmup (Checkmark)A. GeneralCoach saysLike simon says, but coach says, using movements that promote blood flow and healthy ROM.-Air squats, squat holds-Jumping jacks, mountain climbers-burpees, jumping lunges-Stretch holds B. SpecificGo...
by Sean Osborne | Dec 28, 2022 | WOD
CrossFit – Fri, Dec 30Warmup (Checkmark)A. General3 min Row @ increasing intensity B. MobilityIron Cross Stretch60sec C. Specific2 sets5/leg Good mornings5 Behind the neck snatch grip Thrusters3 Snatch first pulls3 Hang snatch high pull3 Snatch balance3 Tempo...
by Sean Osborne | Dec 27, 2022 | WOD
CrossFit – Thu, Dec 29Warmup (Checkmark)A. General1min Easy Row30sec rotating scorpions1min Moderate Row30sec Side lunges1 min Hard Row B. Specific3 sets8 Wide stance banded good mornings4 Dual russian kb swings3 Sumo deadlifts @ascendingWeightliftingSumo...
by Sean Osborne | Dec 26, 2022 | WOD
CrossFit – Wed, Dec 28Warmup (Checkmark)A. General2 sets1 min Easy Machine10 rotating scorpions3 Explosive push-ups/kneeling push-ups B. Specific (Bench)2 sets10 Empty bar Bench press, control descent10 Empty bar bent over rows**focus on the scapular region,...
by Sean Osborne | Dec 25, 2022 | WOD
CrossFit – Tue, Dec 27Warmup (Checkmark)A. General3min Bike/Row/Ski @increasing intensityEMOM:3 Burpees + 4 V-ups B. MobilityPrayer stretch with foam roller C. Specific (Metcon)6/4 Cal Machine6 TTB4 OH Squats6 Hspu4 Devils press2 x 5-10 breaths while holding...
by Sean Osborne | Dec 24, 2022 | WOD
CrossFit – Mon, Dec 26Warmup (Checkmark)A. General60sec Single unders30sec Air squats60sec Double unders30sec Air squat hold with ankle stretch60sec Triple unders or backwards double unders B. Specific (Squat)10/10 banded monster walks6/6 Single leg glute...
by Sean Osborne | Dec 23, 2022 | WOD
CrossFit – Sun, Dec 25Warm-upA. General4 min row or bike @ easy-modEMOM:3/3 bottom up KB press5 low box jumpsB. MobilityB1. Front rack bent elbow stretch2 x/side 5sec contract + 5 sec relaxhttps://youtu.be/-3S0gZ3xL10B2. Prone PVC press10-15...
