by Sean Osborne | Nov 19, 2022 | WOD
CrossFit – Mon, Nov 21Warm-upA. GeneralAmrap 5100m Run10 wall balls @ lightB. MobilityBanded ankle stretch10 repetitions/sidehttps://www.youtube.com/watch?v=g2iCns6dTnIC. Specific2 sets10/10 Banded sidewalks7/7 single leg glute bridge5 jumping back squat @4sec...
by Sean Osborne | Nov 18, 2022 | WOD
CrossFit – Sun, Nov 20Warm-upA. General2 sets30sec Bike/Row/Ski/100m Run5 btn press10 Banded pull apartsB. MobilityBanded wall slides7-10 reps slow and controlledC. Specific2 sets7 Tall kneeling Banded Angels5 x 1 1/2 pressWeightliftingShoulder Press (5×5 @...
by Sean Osborne | Nov 17, 2022 | WOD
CrossFit – Sat, Nov 19Warm-upA. GeneralEMOM 4Odd: Bike/Row/SkiEven: 1 Burpee every 3,5,7 secB. MobilityPNF hamstring stretch5x/leg5 seconds contraction, pushing against the band with your foot5 seconds stretch, pulling your foot...
by Sean Osborne | Nov 16, 2022 | WOD
CrossFit – Fri, Nov 18Warm-upA. General1 min Row @ increasing intensity30 sec deep squat T spine rotations30 sec tall box jumpsB. Specific3 sets @ascending3 Back squats5 Back rack elbow rotations3 Front squats*Re rack the bar between the elbow rotations and...
by Sean Osborne | Nov 15, 2022 | WOD
CrossFit – Thu, Nov 17Warm-upA. General3 sets30 second Row @ increasing intensity5 scap pulls + 7 Beat swings25’ Lunge + twistB. Specific Bar mu3 sets5 Shoulder extensions https://www.youtube.com/watch?v=wW-GAz2CTCM10 Banded Hollow body lat Pulldown3 Glide Kip +...
by Sean Osborne | Nov 14, 2022 | WOD
CrossFit – Wed, Nov 16Warm-upA. General3mins Row or Bike @increasing intensity on each minB. MobilityWorld’s Greatest Stretch10 reps/sideC. Specific-5 No contact, no hook, muscle cleans-5 Clean first pulls-5 Clean pulls-5 tall cleans-5 tempo...
by Sean Osborne | Nov 13, 2022 | WOD
CrossFit – Tue, Nov 15Warm-upA. General30 sec Easy Row or Bike15 Pause Air squats30 sec Moderate Row or Bike10 Curtsy lunges30 sec Hard Row or BikeB. Mobility90/90 hip stretch rotations60secC. Specific3 sets @ascending2-5 Back squats6 Push press or push jerks30...
by Sean Osborne | Nov 12, 2022 | WOD
CrossFit – Mon, Nov 14Warm-upA. General60sec Row30sec World’s greatest stretch (15sec/side)30sec Rotating full squat T spine rotationsB. Specific2 sets @ascending3 Snatch high pulls3 OHS3 tall Snatches3 tempo snatchesWeightliftingSnatch (EMOM 16minutes Min...
by Sean Osborne | Nov 11, 2022 | WOD
CrossFit – Sun, Nov 13Warm-upA. Specific Bench Press Activation3 rounds10 cal Assault bike10 Partner Med ball chest passes10 Horizontal plate presseshttps://youtu.be/yPJO6zQIJfkB. Specific Rowing Speed ramp up:3 sets50m Legs only row (arms straight, hips...
by Sean Osborne | Nov 10, 2022 | WOD
CrossFit – Sat, Nov 12Warm-upA. General3 rounds @ increasing intensity20 sec step-up overs20 sec Walking lunges20 sec V-ups20 sec Butt kicksB. Mobility60sec Quadruped calf pedalshttps://youtu.be/Ohyf69vbHbAC. Specific Running Drills2 x 50ft A skips2 x 50ft B...
by Sean Osborne | Nov 9, 2022 | WOD
CrossFit – Fri, Nov 11Warm-upA. General3 min Machine @ Easy-mod-HardB. MobilityPNF banded lat stretch2 sets of 10 reps/armhttps://youtu.be/ta8ahNHeLnYC. Specific2 sets3-5 Clean first pull3-5 Hang clean pull3-5 segment power cleans3-5 Front squats**Pause for 2...
