Posts Tagged ‘Hulk Smash’
October 22, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups Strength:15min clock Landmine Press 4×5 Dips 4×5 WOD:Death by Burpees *20min cap* **Compare to 8.29.18** BodyFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups…
Read MoreOctober 17, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…
Read MoreOctober 15, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…
Read MoreOctober 10, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric Goblet Squats 2) :30-:45 Mt. Climbers 3) 15-20 KB Good Mornings 4) 30m/arm KB OH Carry Partner WOD: “Double the Fun”50 S2OH (135/95) 100 Front Squat 200 KBS – Russian (AHAP) 400 Double Unders (3:1)…
Read MoreOctober 8, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…
Read MoreOctober 3, 2019
CrossFit Warm Up:3 mins moderate pace ABTHEN- EMOM 12mins: 1) 12/12 Monster walks 2) 8 DB Z-Press 3) 4/4 Jumping Lunges 4) :30 Bent Hollow Hold Strength: Barbell Lunges All Levels: 4 x 4/4 *Must be heavier than 9.19.19* WOD:18min EMOM 15 Wall Balls (20/14)12 Ball Slams (25/20)9/6 Cals AB *Compare 9.6.18* BodyFit Warm Up:3…
Read MoreOctober 1, 2019
CrossFit Warm Up:3 mins DU practiceTHEN- EMOM 12mins: 1) 6/6 side plank rotations 2) 6/6 EB 1/2 Kneel Landmine Press 3) :15 x2 Ring or Box Static hold 4) 10 Athletic Burpees Strength:15min Clock 5 x 5 Landmine Press5 x 5 Dips WOD: “Doublemint”12min AMRAP 10 Burpees 20 Cal Row 40 Double Unders (Lateral Hops)…
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