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Monday Jan 18, 2021 |
WARM UP 1-18-21Warm Up:Check In WARM UP Shuttle Run-2 minutes ---------------- Bent Over Retract/Protract/Dislocations-20 reps Shoulder Raise+Behind the Neck Pull Apart-20 reps Sword Pull Apart-20 reps Band Press-20 reps ---------------- Clean Grip Deadlift-10 reps Clean Grip High Pull-5 reps Powerclean-5 reps Press Complex-5 reps each ---------------- Begin Weightlifting COOLDOWN Lateral Band Opener-1 min R/L Banded Bully-1 min R/L Standing Pec Stretch-1 min R/L SHRED 1-18-21SHRED:Reps WARM UP 45 secs ON/15 secs OFF: Jump Rope Plank Shoulder Tap Stationary Lunges Bike Jump Rope ------------ Hip Rotation-20 reps R/L Spiderman w/ Thoracic Rotation-5 reps R/L Downward Dog Shoulder Tap-30 reps Handstand Hold-30 secs ------------ Explain EMOM METCON EMOM x 35 minutes 1. 50 Double Unders 2. 30 Second Handstand Hold 3. 12/9 Calorie Ski 4. 30 Second Goblet Wall Sit Hold* 5. 20 Jump Lunges 6. 15/12 Calorie Bike 7. REST *Athletes can start on different stations but follow the order to use ski ergs! Still all rest on minute seven! Goblet Wall Sit Hold should be performed with two DB's or KB's with athletes at parallel. If needed scale double unders to 75 singles and Bike to 12/9 Calories. METCON 1-18-21Metcon:Time-Rx3 ''Grettel'' 10 rounds for time of: 3 clean and jerks 3 lateral burpees *Courtesy of Crossfit.com Goal: Sub 6, CAP at 10 minutes. Tip: This workout should be executed with a FAST pace! Don't hold back and perform quick transitions. Purple Rx: 135#/95# Blue Rx2: 115#/75# Orange Rx3: 95#/65#, regular burpees Yellow MODWOD: Sub DB Clean and Jerk (pair), bodybuilders or burpee to box WEIGHTLIFTING 1-18-21Weightlifting:Weight Push Press 3-3-3-3-3 Begin working sets around 80% and build up as tolerated. All working sets should be fairly heavy so make sure to warm up to first working weight. |
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