Trailhead Crossfit

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• pull ups
• push ups
• squats
• kb swing
• GHD
• sit ups
• hip extensions

Strength:

5 rope climbs
- WEAR APPROPRIATE CLOTHING!!!  Make sure to bring long socks, appropriate shoes that you won’t be afraid to get some rope burn on, and if you wear short shorts, maybe bring something a bit longer so you don’t burn your thighs.

WOD:

5 rounds for time of:
15 SDHP, 75/55
15 toes to bar

This is a GREAT video talking about foot positioning during squating.  We see a lot of issues related directly to this in the gym on a daily basis and we can solve lots of knee and ankle issues simply by making a small change!

Post time to comments

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• kb swing
• GHD
• sit ups
• hip extensions

20 hollow rock or 3 minute hollow hold

Skills:
Load ordering: overhead press

WOD:

Tabata…..
wall ball, 20/14
grasshoppers, R+L=1
kb swing, 45/35
ab mat sit ups

- There is no rest between movements.  Each move will be completed for 8 cycles of 20 seconds on, 10 seconds off.

 Have you ripped your hands open?  Check out today’s video.  I’ve talked about this way of gripping the bar countless times but sometimes it helps to hear it from someone else in a different way…Let’s stop over gripping and save our hands!!

 
Post tabata scores to comments
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• kb swing
• GHD
• sit ups
• hip extensions

Skills:
external rotation of the shoulder and maintaining position throughout overhead movements

WOD:

5 rounds for time of:
10 thrusters, 95/65
10 SDHP, 95/65
10 burpees

Post time to comments

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• pistols
• GHD
• sit ups
• hip extensions

20 hollow rock or 3 minute hollow hold

Skills:
overhead press set up and movement patterns – executed to perfection!

WOD:

“Mary”
AMRAP 20:
5 handstand push ups
10 alternating pistols
15 pull ups

Post rounds and reps to comments

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• thrusters
• GHD
• sit ups
• hip extensions

20 hollow rock or 3 minute hollow hold

Strength:
50 ring dips in as few sets as possible…NOT for time

WOD:
“heavy Fran”!!!!!
21-15-9
Thrusters, 135/95
pull ups, 20+/14+

This is a PHENOMENAL video today!!!  lots of great stuff regarding our position!  Do you have trouble coming all the way down in a pull up?  Do you rip your hands? (cough cough…you know who you are)  Watch this video!! We WILL be talking about this and addressing issues next week!!!

Post time to comments