9-10-14

Wednesday

Warmup

2 Rounds

10X Spider Man Lunges

10X Back Extensions

10X Good Morning with Empty bar

Mobility

Banded Hip

Lax Ball Glute

Find a 1RM Back Squat

9-9-14 WOD

Tuesday

Warmup

Burgener Warm up

then

Skill

15 minutes to find a Max Weighted Pull up

If you do not have a pull up, find a strict pullup with the least resistance.

Mobility

Calf Mobility

Hamstring Mobility

WOD

18:00 AMRAP

400m

40 Double Unders/ 100 Singles

20 Sit Ups

Finisher

Accumulate 40 Ring Rows

9-8-14 WOD

Coming up this week

Monday - Handstands
Tuesdays - Triplet+AMRAP
Wednesday - Squats
Thursday - Yours
Friday - Hammer Time

Monday

Warm up

Tabata Planks

Tabata Push Press (45/35)

Mobility

Overhead Mobility

Thoracic Mobility

25 Minutes to Practice Handstands & Progressions

Practice kicking up to a wall

Practice Headstands

Practice Wall Walks

Practice holding Plates overhead

Advanced Athletes Practice Handstand walking, Handstand push ups

-then-

4 X ME Handstand Hold

Finisher - Accumulate 40 Ring Rows

9-3-14 WOD

Wednesday

Warm Up

Burgener Warm Up

Junkyard Dog

Skill Review

Positions of the Clean

Clean

15:00 to Find a Relatively Heavy Triple

Scale to Power Clean if your Squat is not proficient

More proficient Athletes find a 3 RM Touch and Go Clean

EMOM 15:00

@75-80% of your 3RM

1 Hang Power + 1 Clean + 2 Front Squats

L1= 2 Hang Power Cleans + 2 Front Squats

9-2-14 WOD

Coming up this Week at CrossFit ECC!

Tuesday - Dips+Ketlle Bells AMRAP 
Wednesday - Cleans + EMOM
Thursday - Back Accessory work
Friday - Running + Deadlifts

Tuesday

Warm up

-Tabata Hollow Holds

-Squat Therapy

2 Sets of 4 Reps

Mobility

Banded Overhead

Lax Scapula

Skill - Dumbell Snatch + Ring Dip

WOD

With a Running Clock Complete

7 Rounds (0:00 - 14:00)

:40 Ring Dips / :20 Rest (Use bands to scale or a box)

:40 DU / :20 rest (Scale to Singles)

Rest 2:00 (14:00-16:00)

2:00 ME Dumbell Snatch (16:00 - 18:00)

(L1= 25/15, L2= 35/20, L3=50/30)

Rest 1:30 (18:00 - 19:30)

4:00 AMRAP (19:30-23:30)

8 Goblet Squats (L1= 35/18, L2= 44/26, L3= 53/35)

6 KBS

4 Push Ups