by Sean Osborne | Nov 30, 2022 | WOD
CrossFit – Fri, Dec 2Warm-upA. General2 Rounds60 Seconds Row/Bike/Run/Ski @Easy5 Back rack elbow rotations5 Front Squats @ ascending10 Russian KBSB. SpecificAll Athletes:- Glide Swing drillhttps://youtu.be/rW7ZsKmUQKUB. Specific cnt’dBeginner & Intermediate-...
by Sean Osborne | Nov 29, 2022 | WOD
CrossFit – Thu, Dec 1Warm-upA. GeneralTabataPerform 2 tabata intervals/movement- Air squats- Wall ball toss (push press, no squat)- Pause ring row- RowB. MobilityQuadruped rear shoulder stretch30 sec/sidehttps://youtu.be/eYovIztVZosC. Specific5 RDL5 RDL + muscle...
by Sean Osborne | Nov 28, 2022 | WOD
CrossFit – Wed, Nov 30Warm-upA. General2 sets1 minute Machine1 minute Banded good morningsB. MobilityPNF lat stretch on floor10 rep/arm- Contraction for 7-10 seconds- stretching for 10 secondshttps://www.youtube.com/watch?v=2F-wH4sDFhoC. Specific5-10 “Bang Bang...
by Sean Osborne | Nov 27, 2022 | WOD
CrossFit – Tue, Nov 29Warm-upA GeneralAmrap 5 minutes150m Stiff leg row5 inchworm push ups5 Box pike HSPU5 Beat swingsB. MobilityHandstand superman drill10-15 repetitionshttps://www.youtube.com/watch?v=Dxb0aGEAMFs*for members who can’t go upside down, use...
by Sean Osborne | Nov 26, 2022 | WOD
CrossFit – Mon, Nov 28Warm-upA. GeneralRow3mins @ increasing intensityB. Mobility/ActivationFront rack bent elbow stretch2 x/side 5sec contract + 5 sec relaxhttps://youtu.be/-3S0gZ3xL10C. Specific (drills)5 Tall Clean high pulls5 Tall muscle cleans5 Tall power...
by Sean Osborne | Nov 25, 2022 | WOD
CrossFit – Sun, Nov 27Warm-upA. General1:00 min Easy Shuttle runs15 V-ups5 Zercher Good morningsB. MobilityCouch stretch30 seconds/sideC. SpecificBuild up the Zercher SquatWeightliftingZercher Squat (4×8 @ 30-40% Back Squat Max )TC: 12 minScore:...
by Sean Osborne | Nov 24, 2022 | WOD
CrossFit – Sat, Nov 26Warm-upA. General3 rounds1 min Row @ Easy-Moderate10 Air squats5 Med ball push press*3 scap pull + hollow bodyhttps://youtu.be/iu7CjzonbZE*Elbows inB. MobilityLateral banded hip mobilization + knee drive2 sets of 10-15 knee...
by Sean Osborne | Nov 23, 2022 | WOD
CrossFit – Fri, Nov 25Warm-upA. General3 rounds30sec Row or Bike30 sec InchwormsB. MobilityRotating scorpions60 secondsC. Specific3 sets5 x 1&1/4 push-ups*5 Bench press @ascending* https://youtu.be/Ud9_7anNdjU*Beginners can do these hand...
by Sean Osborne | Nov 22, 2022 | WOD
CrossFit – Thu, Nov 24Warm-upA. General3 minutes @easyMachineB. MobilitySeated T-spine extension2-3 set of 5 deep breathsTry to reach more ROM every time you exhalehttps://www.youtube.com/watch?v=Lr0jrKKkQ2MC. SpecificPull:-3 Clean lift offs (floor to above the...
by Sean Osborne | Nov 21, 2022 | WOD
CrossFit – Wed, Nov 23Warm-upA. General3 rounds10 Cal Machine10 Banded good morningsB. MobilityBanded Med Ball T spine Mobility60 secondshttps://youtu.be/5JVaGTcuQkoC. Specific2 sets3 Back squats3 Snatch Btn press3 Btn ThrustersWeightliftingDeadlift (3×3...
by Sean Osborne | Nov 20, 2022 | WOD
CrossFit – Tue, Nov 22Warm-upA. General60sec Row/Bike/Run/Ski @ easy30sec Banded good mornings60sec Row/Bike/Run/Ski @ Moderate30sec Banded Y pulls60sec Row/Bike/Run/Ski @ HardB. MobilityPNF hamstring stretch5x/leg5 seconds contraction, pushing against the band...
