by Sean Osborne | Jan 24, 2023 | WOD
CrossFit – Thu, Jan 26Warmup (Checkmark)A. General3 rounds10 Banded good mornings3 Inch worms10 second Band pull apart hold in extensionB. MobilityTall kneeling banded internal rotation stretch10/10 * Pause for 1 second at the top of each repC. SpecificRing dip...
by Sean Osborne | Jan 23, 2023 | WOD
CrossFit – Wed, Jan 25Warmup (Checkmark)A. GeneralRow 2mins2 rounds5/side lying clam shell10 alternating cossack squatsB. MobilityGoblet squat hold + shift3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next setC. Specific6 Tempo back squats...
by Sean Osborne | Jan 22, 2023 | WOD
CrossFit – Tue, Jan 24Warmup (Checkmark)A. General3 min Shuttle run @ 25’EMOM:3 burpees3 V-upsB. MobilityPNF hamstring stretch5x/leg5 seconds contraction, pushing against the band with your foot5 seconds stretch, pulling your foot backC. TTB timing drill...
by Sean Osborne | Jan 21, 2023 | WOD
CrossFit – Mon, Jan 23Warmup (Checkmark)A. GeneralAmrap 56 step ups / Box jump6/6 Single arm Push press20 Seconds/side PNF lat stretch on floorB. SpecificJerk Drills5 btn dip hold5 btn elbow rotations5 btn Push press + pause in ext.5 drop jerk5 Push press from...
by Sean Osborne | Jan 20, 2023 | WOD
CrossFit – Sun, Jan 22Warmup (Checkmark)A. General2 min Run1 min Machine-Gradually building pace from easy to hardB. MobilityPiked runners calf pedals60sC. Specific50’/arm Bottom Up KB Carry5/5 Dead Bug KB Pullover5/5 Single leg RDL + Knee drive (Hold the knee...
by Sean Osborne | Jan 19, 2023 | WOD
CrossFit – Sat, Jan 21Warmup (Checkmark)A. General3 rounds30 sec Jumping Jacks30 secondsround 1: Inch wormsround 2: scorpionsround 3: Spiderman stretchB. MobilityPVC shoulder dislocate10-12 Repetitions-As close as you can while maintaining lock out and...
by Sean Osborne | Jan 18, 2023 | WOD
CrossFit – Fri, Jan 20Warmup (Checkmark)A. GeneralEMOM 6Odd-8- 15 burpeesEven – 10-16 Plate in and outs B. MobilityPNF Pigeon stretch5 repetitions- 5 seconds contraction, pushing against the floor with your leg- 5 seconds stretch, moving your upper body...
by Sean Osborne | Jan 17, 2023 | WOD
CrossFit – Thu, Jan 19Warmup (Checkmark)A. General30sec Bike/Row/Ski/100m Run10 Banded Squat pull throughs10 Banded Y pulls B. MobilityT-spine extension on wall or floor5 x 10 sec stretch + 5 sec relaxC. Specific3 Hang power snatch3 Low hang power snatch (below...
by Sean Osborne | Jan 16, 2023 | WOD
CrossFit – Wed, Jan 18Warmup (Checkmark)A. GeneralFor 4 minutes30 Seconds Jog/High knees30 seconds light wallball B. Activation2 sets5 Hollow body Band lat pull downs5 Hollow body Scap pull + press against box C. Specific10 Bar mu skill transfer: Sit-up drill10...
by Sean Osborne | Jan 15, 2023 | WOD
CrossFit – Tue, Jan 17Warmup (Checkmark)A. GeneralBike/Row 30 seconds25′ samson stretch lungesBike/Row 60 seconds25′ Banded Monster Walk B. MobilityLateral banded hip mobilization + knee drive2 sets of 10-15 knee drive/legC. Specific2 sets8 Banded...
by Sean Osborne | Jan 14, 2023 | WOD
CrossFit – Mon, Jan 16Warmup (Checkmark)A. GeneralContinuous Tabata*2 intervals per movement-Bike, Ski, or Row-Beat swings-Scap pulls-Hanging Leg raises (to L-sit)B. Activation2 sets-7 Banded W-Y-7 Banded T pull aparts-7 Banded DB press’s*Mini band around the...
