July 22 Workout

CROSSFIT & MOVE 170722 WARM UP Dynamic Warmup or Coaches Preference of Game CONDITIONING Team Conditioning Team Conditioning 5 RFT in teams of 3: 33 KBS (53, 35) 33 Box Jumps (24, 20) 33 Pull-ups 800 Meter Run L2: (45, 25) (20, 15) (Band Assisted Pull-ups) L1:...

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July 21 Workout

CROSSFIT 170721 WARM UP Grab a barbell and complete: 2 Sets adding weight: 5 Deadlifts 5 RDLs 5 Power Cleans 5 Thrusters 5 Overhead Squats STRENGTH Deadlift 6 X 3 Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00. – Take 3-4 sets and build to 75% by perform sets of 3....

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July 20 Workout

WARM UP Partner DB Warm-up! *Grab two light DB’s with a partner. – 8 DB Push Press (partner A goes then partner B) – 8 DB Front Squat – 8 DB Front Rack Walking Lunges (4 each leg) – 8 Alt. DB Snatches – 8 DB Renegade Rows + Push-up between each row. (push-ups can be...

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July 19 Workout

Wednesday, Week 2/Block 6 A) Warm-up, 10:00 30 Jumping Jacks then, 3 Rounds of w. a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups 5 Jerks *Start with an empty bar and add weight each set. B) Prep, 5:00 2 Sets of: 15 Banded Pushdowns 15...

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July 18 Workout

Tuesday, Week 2/Block 6 A) Warm-up, 10:00 With a partner: Run 400 Meters Together Then complete: 50 Single Unders Each 10 Burpees Each Then Run 400 meters together again. B) Mobility, 10:00 Pose Running Drills C) Strength, 35:00 3 RFT w. a partner: Row 1k Run 800...

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July 17 Workout

Monday, Week 2/Block 6 A) Warm-up, 10:00 5:00 Dynamic Warm-up then, 2:00 of X-Band Walks Then grab a BB: 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Goodmorning 5 Thrusters B) Mobility, 5:00 2 Sets of: 20s Pigeon Pose each side 10 Lateral Squats w....

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July 15 Workout

Saturday Week 1/Block 6 A) Warm-up, 10:00 *Go through all movements and get athletes warming to start the workout. Set-up/Warm-up 5 Muscle Snatch 5 OHS 1 Wall Climb 1 Rope Climb *Set-up for Rope Climb scaling if needed. *Get KBs for Farmer Carries ready B) Partner...

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July 14 Workout

Friday Week 1/Block 6 A) Warm-Up, 10:00 Grab a band and complete X-Band Walks x 2:00 *These should burn Grab a barbell and complete: 2 Sets adding weight: 5 Deadlifts 5 RDLs 5 Muscle Clean 5 Front Squat *In between sets complete 10 Glute Bridges B) Prep, 5:00 Deadlift...

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July 13 Workout

Thursday Week 1/Block 6 A) Warm-up, 10:00: Dynamic Warm-up *This can be done moving or in a circle B) Mobility, 5:00 Worlds Greatest Stretch x 20s each pose C) Skill, 20:00 Mixed Skill Work 5 Sets of: 1a) Squat Snatch 1b) Rope Climb •Perform 2-3 Squat Snatch not going...

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July 12 Workout

Wednesday Week 1/Block 6 A) Warm-up, 10:00 5 minute Dynamic Warm-up then grab a barbell 3 Strict Press (talk about keeping anterior core engaged, pressing in a straight line) 3 Push Press (Talk about dip and drive phase: staying vertical) 3 Push Jerk (talk about being...

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