by Sean Osborne | Nov 8, 2022 | WOD
CrossFit – Thu, Nov 10Warm-upA. GeneralBike/Ski/Row 5 mins @Increasing intensityAt the top of every min:10 sec of pause air squatsB. MobilityLateral banded hip mobilization + knee drive2 sets of 10-15 knee drive/leghttps://www.youtube.com/watch?v=99pb0NnE4KwC....
by Sean Osborne | Nov 7, 2022 | WOD
CrossFit – Wed, Nov 9Warm-upA. General3 rounds1 min Row or Bike30 secondsround 1: Inch wormsround 2: pvc prone pressround 3: Reverse plankB. Specific Jerk Activation2 sets3 push-up to downward dog7/7 Banded Archer rows5 Push press5 push jerksTips for jerk:...
by Sean Osborne | Nov 6, 2022 | WOD
CrossFit – Tue, Nov 8Warm-upA. General60sec Row/Bike/Ski7/7 Single leg Snatch RDL with empty bar10 Rotating T spine squatsB. Specific2 sets3-5 Snatch lift offs3-5 Hang Snatch pull3-5 OH Squat**Pause for 2 seconds in the power snatch receiving position3-5...
by Sean Osborne | Nov 5, 2022 | WOD
CrossFit – Mon, Nov 7Warm-upA. General2 sets30 second Bike/Row/Ski10 rotating scorpions3/3 Hanging scapular carshttps://youtu.be/kemNMkpJ2WM?t=20B. Specific Activation3 sets20 Hollow rocks5 Aggressive Ring or bar beat swingsC. Specific Skill workOn the low...
by Sean Osborne | Nov 4, 2022 | WOD
CrossFit – Sun, Nov 6Warm-upA. General6mins Row@top of every 2 mins:5 Banded rows + 10 Good MorningsB. MobilitySingle leg deficit calf raise30 sec/sidehttps://youtu.be/yEISAXTM680C. Specific3 sets10 KB SDHP15 sec/leg of single leg plate hops5 Beat swings + 5...
by Sean Osborne | Nov 3, 2022 | WOD
CrossFit – Sat, Nov 5Warm-upA. GeneralEMOM x 91. 100m Run2. 30sec Banded good mornings3. 30sec low box jumpsB. Specific3 sets-10 Kettlebell swings-5 hspu-25ft butt kicksC. Ramp upBuild up the deadlift to 3 reps @ slightly heavier than working weightMetconMetcon...
by Sean Osborne | Nov 2, 2022 | WOD
CrossFit – Fri, Nov 4Warm-upA. General3min Row or Bike @increasing intensity on each minB. MobilityQuadruped lat stretch60 total seconds, switch at halfhttps://youtu.be/QVvdOWh74_4C. Specific: Jerk DrillsFocus on a strong but shallow dipBanded Jerk Dip...
by Sean Osborne | Nov 1, 2022 | WOD
CrossFit – Thu, Nov 3Warm-upA. General2 rounds @increasing intensity on each round2 minutes Row or Bike10 Scorpions10 beat swingsB. Specific5-7 mins of skin the cat progressionSet rings up at the floor like in the video and have athletes use it at each end range...
by Sean Osborne | Oct 31, 2022 | WOD
CrossFit – Wed, Nov 2Warm-upA. General2 sets30sec Row/Bike/Ski5 RDL Jump @empty bar10 Rotating T spine squathttps://youtu.be/ue3M_kDdX34B1. Specific“Bang Bang drill”https://youtu.be/qOFG1L92_3oB2. Specific3 Hang clean pull3 Tall power cleans5 Front rack elbow...
by Sean Osborne | Oct 30, 2022 | WOD
CrossFit – Tue, Nov 1Warm-upA. General3min Row @easyStarting @ 0:00, every 1 min:5-10 V-ups (TnG)B. MobilityProne PVC shoulder dislocates10 repshttps://youtu.be/JEWmoIwYUb0C. Specific3 sets3-5 Beat swings3-5 Transition muTransition MuBeginner:...
by Sean Osborne | Oct 29, 2022 | WOD
CrossFit – Mon, Oct 31Warm-upA. General1min Easy Row or Bike30sec Scorpion1min Moderate Row or Bike30sec Full squat T-spine rotation1min Hard Row or BikeB. MobilityHip 90/9045sec/sidehttps://www.youtube.com/watch?v=bGV0J-ESgb4C. Specific3 sets-10/10 Banded...
