by Steve La | Jan 31, 2021 | Uncategorized
WOD Mobility LXB Smash (Hips, Glutes, Adductor) Pigeon Stretch Squat Lunge Stretch Primer 5e/leg Hip Airplanes 10e/side Side Plank Thread the Needle 5e/leg Skater Squats 3 Paused Back Squats (5s at bottom) Strength Back Squat: 70/3, 75/3, 80/3, 85/3, 90/2, 95/1...
by Steve La | Jan 29, 2021 | WOD
WOD Mobility Pigeon Stretch Armbar Stretch Downdog/Cobra Stretch Primer 3 Inchworms 5e/leg Skater Squats 10 Alt Rev Lunge w/ Reach 5 BB Good Mornings + Squats Conditioning In teams of 2, alternating complete rounds: AMRAP in 8 Minutes: 8 Deadlifts (185/125) 10 Toes To...
by Steve La | Jan 28, 2021 | WOD
WOD Mobility/Primer PVC Pipe Warm-Up General Warmup (Bodyweight) Clean Progression Strength Clean: 5 sets of 3 @ 70%, work on technique precision Conditioning “CrossFit Games Open 11.4” Complete as many rounds and reps as possible in 10 minutes of: 60...
by Steve La | Jan 27, 2021 | WOD
WOD Mobility Banded leg stretches Child pose Calf smash & stretch Primer 6 Plank Around the World* 20 Jump Rope 2 Wall Walks w/ 5 sec pause 300m run *https://youtu.be/Ko7mCESySyA Strength 6 sets: Turkish Situps: 5 e/side Rest 30 seconds Plank Hold: 4×30-60 seconds...
by Steve La | Jan 26, 2021 | WOD
WOD Mobility Foam Roll (T-Spine, Glutes, Legs) Ragdoll Stretch Primer 2 Sets 10cal Row 15s e/side Copenhagen Planks* 6 Box Jumps Copenhagen Planks: https://bit.ly/3cayexp *Sub with side planks if too difficult Strength Build to a heavy set of 4, not T&G...
