Posts Tagged ‘Lateral Hops’
October 15, 2018
This Saturday 9:30am FREE Community WOD. If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why! Warm Up: Squat Prep 3rds 10 Banded Pulls 5 :05 Pause Goblet Sqauts 2 Squat Cleans + 3 Front Squats (Build…
Read MoreAugust 22, 2018
Warm Up: Coach Lead Overhead Prep PA Clean Warmup (Build) Split Jerk Footwork Double Under Practice Strength: Clean and Jerk Level 1: Technique Level 2: Heavy Double WOD: “Rodeo” 8min Clock 15 Clean and Jerk (135/95) 25 Double Unders (Lateral Hops) 10 Clean and Jerk (155/115) 25 Double Unders 5 Clean and Jerk (185/135) 25…
Read MoreJuly 24, 2018
CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…
Read MoreMay 8, 2018
CrossFit: Warm Up: Shoulder DROM 3rds PA Clean Warmup (Build) Lateral Hops Rack Mobility Then 3 position Hang Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 2 WOD: “Hanging On” 10-1 Hang Power Clean 1-10 Lateral Hops (R+L=1) BodyFit: 219 Warm Up: 500m Row 3rds 10 Feet Elevated Ring Rows 10/10…
Read MoreApril 3, 2018
CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…
Read MoreMarch 1, 2018
Don’t forget tomorrow evening is the second week of the Alpha Open and FNL. If you can’t make it tomorrow Saturday at 10am is the designated make up time. IF you can’t make either time see a coach to schedule before next Monday. CrossFit: Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…
Read MoreSeptember 19, 2017
CrossFit:Â Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…
Read MoreAugust 29, 2017
CrossFit: Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 10 Kips/Kipping Practice 10 Lat. Over and Back 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Add weight 8.22.17* WOD: “Ballin’” 10 min AMRAP 10 S2OH (95/65) 10 T2B 10/10 Lateral Hops BodyFit: 133…
Read MoreJuly 19, 2017
Warmup: 3rds 1:00 Deadbug PA Clean Warmup 10 Scap Retractions 10 EB Good Mornings Strength: DeadLift Level 1: 1×5 (+10) Level 2: 4×4 @ 95% *07/07/17 WOD: “Windmill” 12-9-6 Power Clean (155/115) Lateral Hops over bar
Read MoreMarch 28, 2017
CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…
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