by Sean Osborne | Dec 11, 2022 | WOD
CrossFit – Tue, Dec 13Warm-upA. General3 sets40 second Row10 Banded Good Mornings5 Scap pulls + 3 Beat swingsB. MobilityProne floor angel5 reps, slow and controlledAim to reach as much height as possible with your...
by Sean Osborne | Dec 10, 2022 | WOD
CrossFit – Mon, Dec 12Warm-upA. General30 Jumping Jacks25′ samson stretch lunges30 air squats25′ Banded Monster Walkhttps://youtu.be/8SSYSlpOqrMB. Specific (Metcon)3 sets @ ascending3 Snatch high pulls3 Power snatch3 clean pulls3 power cleans3 jerk...
by Sean Osborne | Dec 9, 2022 | WOD
CrossFit – Sun, Dec 11Warm-upA. General3 Min Row@ The last 5 seconds of Every 30 seconds:Sprint 5 secondsB. MobilityPNF Pigeon Stretch5 seconds Contraction, pushing knee into the floor5 seconds stretch, relax and bring the chest over the knee*If any knee pain...
by Sean Osborne | Dec 8, 2022 | WOD
CrossFit – Sat, Dec 10Warm-upA. General3 sets12 In and out squats10 Squat clean wall balls5 Dynamic push-upsB. MobilityQuadruped rear shoulder stretch45 sec/sidehttps://youtu.be/eYovIztVZosC. Specific3 sets7/7 Cossack squats7 Glute bridge + DB floor press3-5 DB...
by Sean Osborne | Dec 7, 2022 | WOD
CrossFit – Fri, Dec 9Warm-upA. General2 sets30 seconds Row @Low intensity10 Empty bar thrusters30 sec row @ moderate intensity5 Jumping pull ups / BMUB. Specific: Positions5 Tempo hang “jumps”5 Snatch pull unders5 Tempo Hang power Snatch5 Tempo Low hang Squat...
by Sean Osborne | Dec 6, 2022 | WOD
CrossFit – Thu, Dec 8Warm-upA. General3 rounds30sec Row or Bike30 sec Rotating scorpionsB. Specific1 & 1/4 Bench press3 x 4 @ ascendingWeightliftingBench Press (6 x 6 @RPE 7/10 Rest exactly 90 seconds between sets )TC: 12 minutesScore: WeightScaling...
by Sean Osborne | Dec 5, 2022 | WOD
CrossFit – Wed, Dec 7Warm-upA. General2 rounds1min Row/Bike/Ski/Run3-5 Inch wormsB. Specific2 sets3-5 reps on each movementDeadlift (3 sets of 5 reps 40/50/60% of your new working 1RM. This is either the heaviest single you hit last week, or if you hit a true...
by Sean Osborne | Dec 4, 2022 | WOD
CrossFit – Tue, Dec 6Warm-upA. General3 rounds10/8 cal Row/Bike/Ski or 200m Run @Easy10 Muscle Snatch10 ScorpionsB. MobilityWorld greatest stretch2 sets of 10-15 rep/sidehttps://www.youtube.com/watch?v=-CiWQ2IvY34C. Specific1-2 sets of:3-4 Box Rope clamp...
by Sean Osborne | Dec 3, 2022 | WOD
CrossFit – Mon, Dec 5Warm-upA. General60sec Row/Bike/Run/Ski @ easy30sec Banded sidewalks (15sec/side)60sec Row/Bike/Run/Ski @ Moderate30sec Pause Air squats60sec Row/Bike/Run/Ski @ Hard30 sec, wall walk into HS hold / InchwormB. Specific1 set6/6 Bulgarian split...
by Sean Osborne | Dec 2, 2022 | WOD
CrossFit – Sun, Dec 4Warm-upA. General10-15 Cal Ski10-15 Cal Bike10-15 Cal RowB. MobilityPNF Pigeon Stretch5 seconds Contraction, pushing knee into the floor5 seconds stretch, relax and bring the chest over the knee*If any knee pain have the athlete elevate the...
by Sean Osborne | Dec 1, 2022 | WOD
CrossFit – Sat, Dec 3Warm-upA. Game/Fun warm upMed ball mailmanhttps://youtu.be/eUK5UIN2XsYB. MobilityHalf kneeling hip flexor stretch5/5 reps @ 7 sec hold- Glute contractionhttps://www.youtube.com/watch?v=Hmec1bQBQOEC. Activation3 sets6 alternating Lunging...
