Todays WOD

01/01/70: Thursday

6/19/19


Warmup/Mobility/Skill
Warmup
6 Min AMRAP In teams of 2
Person 1 - 5 Push Ups, 10 Abmats, 15 Air Squats
Person 2 - Shuttle Sprints until Person 1 finishes, then switch

Mobility
- LAX ball into pectoral at wall - 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few spot)
- LAX ball into Scapula 15-30 arm passes from hip to overhead per seide, working LAX ball up and down scapula
- Banded shoulder L to overhead 15-30/side (hold body in split jerk stance)
- Banded Shoulder distraction 45 seconds/side

Skill
Review the Push Jerk and Split Jerk in a large group
Starting with the Push Jerk

Then;
EMOM x 5

2 Push Press+3 Push Jerks + 4 Split Jerks
Strength

Push Press, Push Jerk, Split Jerk Complex (3-4 sets)
Use 12 min to complete 3-4 Sets of the Below Jerk Clusters, alternating with a partner.

2 Push Press+10 Second Rest in Front Rack+3 Push Jerks+ 10 Sec Rest in Front Rack Position + 4 Split Jerks

Use a moderate weight here (approx 65-70% of your 1RM split Jerk) for all sets. Resting Partner will count out rack holds for working partner.

1 rep = 1 complex

Archived WODs

WOD:

6/19/19 Warmup/Mobility/Skill Warmup 6 Min AMRAP In teams of 2 Person 1 – 5 Push Ups, 10 Abmats, 15 Air Squats Person 2 – Shuttle Sprints until Person 1 finishes, then switch Mobility – LAX ball into pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a […]

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WOD:

6/18/19 Warmup/Mobility/Skill Warmup 6 min AMRAP of; 10 Shuttle Sprints 10 Hollow Rocks 10 Shuttle Sprints 10 Air Squats Mobility 15 Banded Good Mornings 3 Position lower body band stretch 20 Cat/Cows Lax or Barbell Smash Glutes and hamstrings for 2-3 min Skill Coach will review the points of performance of the Deadlift. Then; With […]

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WOD:

6/17/19 Warmup/Mobility/Skill Warmup 6 Min 360 PVC Box Jump Relay Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Walking Lunges with a bar in the front rack position as well as the pistol squat and scaling options. Strength Front Rack Lunge (Weight) EMOM x 14 Performance Evens – 30 Ft Front […]

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CrossFit WOD, June 15, 2019

6/15/19 Warmup/Mobility/Skill Warmup 10 Burpees 10 KB Deadlifts 10 Alpine Jacks 10 KB Deadlifts 10 Air Squats 10 KB Deadlifts 10 Jumping Jacks 10 Leg Kicks Per Side 10 KB Deadlifts Mobility 20 banded pull throughs 3 Position lower body band stretch 20 Cat Cows 20 alternating Scorpions Skill Review Dips, Chin Ups, and The […]

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CrossFit WOD, June 14, 2019

6/14/19 Warmup/Mobility/Skill Warmup 6 min AMRAP 100m run 8 Reverse Lunges Per Leg 4 Walkout to scap up (This is basically inchworm down to scap push up to pushup to inchworm up SEE DEMO HERE https://www.youtube.com/watch?v=bmSRAhcuTLI) Mobility Instructors Choice x 6 min Skill Review the Mechanics of the single leg deadlift in a large group. […]

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