22/08/2014


Main – CrossFit

Pre Hab

10 Lat Activations
10 Leg Swings
10 Single Leg Calf Raises

Warm-up

(No Measure)

5 Inchworms
Lat Activations, use 3 different grips for 5 reps each
10 atomic sit ups
10 jumping squats
20 Mt. Climbers

Skill

12 minutos:
Minuto 1: doble or triple unders
Minuto 2: L-sit hang
Minuto 3: Cartwheels
Minuto 4: Bounds

45 segundos de trabajo y 15 segundos de descansar

Metcon

Metcon (Time)

-BUY IN -Correr 200m-
3 Rondas Por Tiempo

21 Air Squats
14 Burpees
7 Ring Dips

-BUY OUT- 200 Flutter Kicks

Cool Down

Doorway chest stretch 1 min
Straddle stretch 1 min


21/08/2014

Main – CrossFit

Pre Hab

Bird Dogs x 10 ea. side
Foam Roll Thoracic Spine (bottom to top of shoulder blades)

Warm-up

(No Measure)

2 minutes Single Unders
30s Jump & Touch
30s Bottom of Squat
30s Scap Pushups
30s Lat Activations

Weightlifting

Deadlift (1×5@75% 1×3@85% 1×1+@95%)

Metcon

Metcon (Time)

-BUY IN- 30 PISTOLS
3 Rondas por Tiempo
Correr 400m
10 Disc Swings (45/25)
10 Power Cleans (135/95)

-15min Time Cap-

Cool Down

Calf Stretch 1 min
Front Rack Stretch 1min


20/08/2014

 

Games2011_WomenE4_CamilleLeblancBazinet_MU

Main – CrossFit

Pre Hab

Couch Stretch, 1 minute each
Bottom of Squat, 1 minute
Plank, 2 minutes

Warm-up

(No Measure)

Jog 200 meters
10 T-push ups
:30 second Plank Hold
15 Sit ups
20 Walking lunges
:30 second Plank Hold
10 Burpees

Weightlifting

Klokov Press (1×3 1×3 1×3 1×3)

Behind the neck press in snatch grip

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Lat Stretch con elastico 1min
Standing Quad Stretch 1min


19/08/2014


Main – CrossFit

Pre Hab

Handstand Hold :30 sec
Leg Swings

Warm-up

(No Measure)

10 PVC Dislocates
10 Overhead Walking Lunges con PVC
10 Push Ups
10 Ring Rows
10 Side Plank Leg Raises (per side)

Weightlifting

Hang Clean (1×3, 1×3 1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutos
5 Handstand Push Ups
10 Deck Squats
15 Atomic Sit Ups

Cool Down

20 x Hollow Rocks
20 x Arch Rocks
German Hang 1 min


18/08/2014

Main – CrossFit

Pre Hab

PVC Dislocates
Bird Dogs

Warm-up

2 rounds con barra de PVC:
10 Stiff Legged Deadlifts
10 Front Squats
200m Jog

Weightlifting

Back Squat (1×4 1×4 1×4 1×4)

Metcon

Metcon (Time)

4 Rondas:
Correr 400m
Descansa 2 minutos
debes correr rapido que posibile. Tu ronda mas lentos, es tu tiempo para el Metcon

Cool Down

Pigeon Stretch 1 min
Couch Stretch 1 min


14/08/2014


Main – CrossFit

Pre Hab

Super front rack stretch 1 minuto/Lado
Hip extension with band 1 minuto/lado

Warm-up

(No Measure)

Doubled Unders, 100 reps or 2 minutes
2 Rounds:
10 Cat/Cow
10 Pike Sit Ups
10 Burpees

Weightlifting

Shoulder Press (1×1)

15 minutos para encontar tu 1 rep maximo

Metcon

Metcon (Time)

Por Tiempo
BUY IN 100 Flutter Kicks

21-15-9
Burpees
Power cleans (135/95)

Cool Down

Pec Stretch 1 min
Pigeon Stretch 1 min


13/08/2014

Main – CrossFit

Pre Hab

PVC Dislocates
Banded Overhead Stretch

Warm-up

(No Measure)

2x Rounds:
200m Jog
10 Lat Activations
10 Scap Pushups

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Cool Down

Super Rack Stretch
Lat Stretch


11/08/2014


Main – CrossFit

Pre Hab

Hamstring Smash with Lacrosse Ball
Hip Extension with Band

Warm-up

(No Measure)

5 Inchworms
30 sec Plank
30 sec Reverse Plank
10 Disc Swings (25/10)
10 Goblet Squats con Disc (25/10)
10 Lunges
Groiners
10 Over and Under Fence

Weightlifting

Deadlift (1×1)

15 minutos para encontrando tu uno rep maximo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutos
5 Bar Muscle-Ups
10 Handstand Push-Ups
20 Disc Swings (25/45)

Cool Down

Banded Hamstring Stretch x :60


08/08/2014


Main – CrossFit

Pre Hab

Leg Swings, 15 each
Wrist stretches, 20 sec each
Overhead Band Distraction, 30 sec

Warm-up

(No Measure)

10 Front Squats
10 Jumping Squats
30 Flutter kicks
10 Deadlifts
10 Straight Legged Burpees
30 Sec Plank Hold
10 Pushups
20 Mt Climbers

Weightlifting

Barbell Row in Snatch Grip (1×4 1×4 1×4 1×4)

Snatch Grip

Metcon

Metcon (Time)

-BUY IN-
50 Atomic Sit-ups

3 Rondas por tiempo
10 burpee box jumps
100 double unders
100m correr

Cool Down

Straddle Stretch, 1 min
Doorway Stretch, 30 Sec
Wrist Stretches, 20 sec each