by Sean Osborne | Dec 22, 2022 | WOD
CrossFit – Sat, Dec 24Warm-upA. General3 sets10 Cal Bike10 Banded OHS10 Russian KB swingsB. MobilityMcKenzie press up + Downward dog10 reps holding for 1-3 sec in end rangeshttps://youtu.be/1uJKpjTDuycC. Specific5 Muscle snatch in full squat position5 Banded...
by Sean Osborne | Dec 21, 2022 | WOD
CrossFit – Fri, Dec 23Warm-upA. General2 rounds30 sec Forward lunges30 sec in and out squatsThen,2-3 minutes“Bang Bang Drill”B. Specific- Vertical jumps with the bar-Tall muscle clean-Stretched extension hold + power clean (slingshot effect)-Tempo first pul +...
by Sean Osborne | Dec 20, 2022 | WOD
CrossFit – Thu, Dec 22Warm-upA. General30 Jumping Jacks25′ samson stretch lunges30 air squats25′ Banded Monster Walkhttps://youtu.be/8SSYSlpOqrMB. MobilityBanded hip mobilization10 in and out/sidehttps://www.youtube.com/watch?v=qvT6u7JV0zUC....
by Sean Osborne | Dec 19, 2022 | WOD
CrossFit – Wed, Dec 21Warm-upA. General3 min Row @ increasing intensityB. MobilityPrayer stretch5 deep breathshttps://www.youtube.com/watch?v=umCOjch2kG0C. Specific3 sets20 second wall facing hs hold w/ shoulder taps3-5 strict hspu practice*-Rest 60 seconds...
by Sean Osborne | Dec 18, 2022 | WOD
CrossFit – Tue, Dec 20Warm-upA. General2 sets1 min Easy Machine10 rotating scorpions3 Explosive push-ups/kneeling push-upsB. Specific (Bench)2 sets10 Empty bar Bench press, control descent10 Empty bar bent over rows**focus on the scapular region, avoid...
by Sean Osborne | Dec 17, 2022 | WOD
CrossFit – Mon, Dec 19Warm-upA. General1 min row or bike @easy10 Inchworms45 sec row or bike @mod10 banded pull aparts30 sec row or bike @hard10 PVC shoulder dislocatesB. Specific Gymnastics2 sets3 Scap pull + box hollow body*5 Glide swings7 pause ring...
by Sean Osborne | Dec 16, 2022 | WOD
CrossFit – Sun, Dec 18Warm-upA. General3 rounds @increasing intensity on each round1 minute Row or Bike25’ Bear Crawl (There is no movement at all at the spine)5/5 Dead bug (Hold every rep for 3 seconds)B. MobilityPNF elevated pigeon stretch on box3-5 reps/side-...
by Sean Osborne | Dec 15, 2022 | WOD
CrossFit – Sat, Dec 17Warm-upA. General2 rounds200m Run30sec Quadruped calf pedalshttps://youtu.be/Ohyf69vbHbA5 KB Deadlifts + 5 Russian KB swingsMetconEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 45 minScore:...
by Sean Osborne | Dec 14, 2022 | WOD
CrossFit – Fri, Dec 16Warm-upA. General2 sets30 seconds single unders4/4 Shrimp squats or Cossack squats30 seconds double unders10 V-ups30 seconds triple unders or crossovers or a cool rope trickB. MobilityCouch stretch45 seconds/sideB. Specific3 sets5 Cal Row @...
by Sean Osborne | Dec 13, 2022 | WOD
CrossFit – Thu, Dec 15Warm-upA. General60sec Row30sec Banded OH Squat30sec World’s greatest stretch (15sec/side)B. MobilityPNF lat stretch on floor10 rep/arm- Contraction for 7-10 seconds- stretching for 10...
by Sean Osborne | Dec 12, 2022 | WOD
CrossFit – Wed, Dec 14Warm-upA. General3 sets1 min Easy shuttle runs10 Band Rows, standing10 Band Chest press, standinghttps://youtu.be/3rX4hA8aPgQ?t=50B. Specific (Bench)2 sets10 Empty bar Bench press, control descent10 Empty bar bent over rows**focus on the...
