by Sean Osborne | Jan 13, 2023 | WOD
CrossFit – Sun, Jan 15Warm-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. MobilityPush-up plank to shoulder extension on...
by Sean Osborne | Jan 12, 2023 | WOD
CrossFit – Sat, Jan 14Warm-upA. General3 rounds30 sec Row or Bike30 sec:Rd 1: Inch wormsRd 2: Air squatsRd 3: push-up to downward dogB. MobilityBtn tricep stretch with plate30 sec on / 10sec off x 2https://youtu.be/SWez7-liB64C. Specific3 sets @ascending3 Power...
by Sean Osborne | Jan 11, 2023 | WOD
CrossFit – Fri, Jan 13Warm-upA. General2 min Row @ increasing intensityB. MobilityGoblet Squat + ankle shift10/sidehttps://www.youtube.com/watch?v=A5E4SgdyTjYC. Specific2 Sets4/4 Single leg Hip Thrust25/25’ Banded monster walk4-6 Banded Back squats @...
by Sean Osborne | Jan 10, 2023 | WOD
CrossFit – Thu, Jan 12Warm-upA. General90 second single unders10 Alternating Deadbugs60 second double unders10 Alternating bird dogs30 seconds “Party Trick”*Something cool at the apex of your skipping threshold.B. MobilitySingle leg deficit calf...
by Sean Osborne | Jan 9, 2023 | WOD
CrossFit – Wed, Jan 11Warm-upA. General2 rndsRow 1 min12 RDL9 Hang Muscle clean6 Strict pressEmpty BarB. SpecificBanded OH Squat3 x 7 repsSlow Snatch high pull*3 x 3@50%+, RPE 7Between each set 4 hard calsSlow snatch high pull: With a band pulling the bar...
by Sean Osborne | Jan 8, 2023 | WOD
CrossFit – Tue, Jan 10Warm-upA. GeneralPartner wallball tosses20 reps chest toss20 reps overhead toss20 reps Plank tosses*20 rep wallball tossesB. MobilityTall kneeling banded Shoulder internal rotation stretch10 reps/sidehttps://youtu.be/ThluzxR0SBwC. Specific3...
by Sean Osborne | Jan 7, 2023 | WOD
CrossFit – Mon, Jan 9Warm-upA. GeneralEMOM 6odd- 40 seconds jump ropeeven- 5 burpees + 6 step upsB. MobilityFront Rack elbow rotations10/10repsC. Specific5 Empty bar RDL, clean grip5 RDLs int muscle clean5 Strict press in split stance—-5 Tempo Power Clean, pause...
by Sean Osborne | Jan 6, 2023 | WOD
CrossFit – Sun, Jan 8Warm-upA. General3min Easy run, nose breathing20 straight leg front to back swings/leg20 straight leg side to side swings/legB. MobilityStanding straddle forward fold 60sStanding quad pull 30s/30s-Squeeze the glute to increase hip flexor...
by Sean Osborne | Jan 5, 2023 | WOD
CrossFit – Sat, Jan 7Warm-upA. General2 rndsShuttle run or circle run in the gym1:0010 inchworm push ups10 Jumping knee tucksB. Specific 10 Empty bar glute bridge floor press10 Empty bar RDL5 bounces + 3 box jumpshttps://youtu.be/GKfmJGwwKFERamp up deadlift and...
by Sean Osborne | Jan 4, 2023 | WOD
CrossFit – Fri, Jan 6Warm-upA. General60sec Row/Bike/Run/Ski @ easy30sec Banded good mornings45sec Row/Bike/Run/Ski @ Moderate30sec Banded T pull aparts30sec Row/Bike/Run/Ski @ HardB. MobilityFront rack bent elbow stretch5 x/side 5sec contract + 5 sec...
by Sean Osborne | Jan 3, 2023 | WOD
CrossFit – Thu, Jan 5Warm-upA. General3min Row or Bike @increasing intensityB. MobilityPVC shoulder dislocate10-12 Repetitionshttps://youtu.be/j32NGzthtN4-As close as you can while maintaining lock out and retraction in the scapC. Specific@snatch grip5 Good...
