CrossFit: Main: 32 minutes Individual workout, steady state, continuous movement (max distance at each station) 10 min run 1 min rest 10 min row 1 min rest 10 min bike *stimulus should be challenging, but manageable to maintain same pace throughout, make this “comfortably, uncomfortable”
Tuesday July 11, 2023 Read More »
CrossFit: Main: 30 min clock; A. E2 min x 10 min (0-10): overhead squat (from rack) 3-3-3-3-3 B. E2 min x 10 min (10-20): snatch balance (from rack) 2-2-2-2-2 C. E2 min x 10 min (20-30): hang power snatch (anywhere above knee) 1-1-1-1-1
Monday July 10, 2023 Read More »
REST DAY Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 9, 2023 Read More »
CrossFit Main Teams of 3: 20 min clock; P1 pushes sled down 25m. and back 25m. P2 holds sandbag in bear hug position P3 rests Then 3 goes to 1, 1 goes to 2, 2 goes to 3… *rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125# Lvl5: sled 4×35/2×35, bag 125/100 Lvl4:
Friday July 7, 2023 Read More »
CrossFit Main For time: 50-40-30-20-10 reps: Pushups, sit ups Lvl6: toe, GHD to floor Lvl5: toe, GHD to elevated height- box/ball Lvl4: toe down/knee up, abmat situp Lvl3: knee pushups, abmat situp Lvl2: elevated height- box, abmat situp Lvl1: elevated height- box/wall, plank hold
Thursday July 6, 2023 Read More »
CrossFit Main: A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2 B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges…. *scale pull ups how you tested in during test week
Wednesday July 5, 2023 Read More »
9:30am CrossFit Class Only Main 2 person team version; I go/you go full rounds; AMRAP 30 min of; “Holleyman” 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups 225/155# pound Power clean, 1 rep Level 6/5: WB 20/14, 10/9′, HSPU on wall 0/1 abmat , PC 225/155 ~70-80% of 1rm clean Lvl 4/3: WB
Tuesday July 4, 2023 – Happy 4th of July! Read More »
6am CrossFit, 9:30am CrossFit, and 10:45 Longevity Only Main 2 people per station; I go/you go style.. 5 rounds: 40 min: 1 min Row, 1 min rest 1 min Bike, 1 min rest 1 min ski, 1 min rest 1 min run, 1 min rest *try to run 100/150/200m *goal for the stimulus is to
Monday July 3, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 2, 2023 Read More »
