Posted by Emanuel Erlewein on Aug. 10, 2023 in WOD-Post

CrossFit – Thu, Aug 10 Warm-Up Warm-Up Game Day KB Plank Walk Race Games *Split Class into 2 teams for the relay Can do best of 3 rounds Strength / Skill AMRAP V-Ups in 2 min. (AMRAP – Reps) As Many Rounds and Reps as possible in 2 minutes: V-Ups *Quarterfinal Standards – https://games-assets.crossfit.com/CFG23%20%20QF_IND_Scorecard_T4_V4.p df [...]

Posted by Emanuel Erlewein on Aug. 09, 2023 in WOD-Post

CrossFit – Wed, Aug 9 Warm-Up Warm-Up 3:00 row/bike: Min 1 – easy pace Min 2 – Moderate pace Min 3 – Fast pace + 2 Sets 5/side Deep lunge Rotations 10 Empty Barbell RDLs 30 Single unders Strength / Skill Halting Deadlift (Set 1 – 6-8 reps @ 35% Set 2 – 6-8 reps [...]

Posted by Emanuel Erlewein on Aug. 08, 2023 in WOD-Post

CrossFit – Tue, Aug 8 Warm-Up Warm-Up 2 Sets Wrist Rocks & Circles – 10 reps/each Push Up Plus x 10 reps Plank to Pike w/ Feet on Box x 10 reps Pike Position Shoulder Shrugs w/ Feet on Box x 10 reps Strength / Skill Forward Roll Progressions #1 – Forward Roll on Mat: [...]

Posted by Emanuel Erlewein on Aug. 07, 2023 in WOD-Post

CrossFit – Mon, Aug 7 Warm-Up Warm-Up Line Drill – 7,5 m. Each Drill Knee Hug March Lunge to Lizard Inchworms Lateral Duck Unders 400m Jog + 2 Sets 5 arch to hollow Swings 10 Scap Push ups 10 Alt. Reverse lunges + 1-3 Workout Prep sets 3 Pull ups 6 Push ups 9 Air [...]

Posted by Emanuel Erlewein on Aug. 06, 2023 in WOD-Post

CrossFit – Sun, Aug 6 Sunday-Funday [...]

Posted by Emanuel Erlewein on Aug. 05, 2023 in WOD-Post

CrossFit – Sat, Aug 5 Warm-Up Warm-Up With a partner Row 1000m together @steady pace + EMOM6 5 Strict Burpees + AMRAP Medball Bear hug squats *Partners alternate each minute (3 rounds each) Strength / Skill Single Leg Landmine 1-1/4 RDLs (4 rds 8 Single Leg Landmine 1-1/4 RDLs / side Rest 30 seconds ) [...]

Posted by Emanuel Erlewein on Aug. 04, 2023 in WOD-Post

CrossFit – Fri, Aug 4 Warm-Up Warm-Up 3 Sets 1:00 Row or Bike 5/side Squat + Sky reach 10 Snatch Grip RDLs 5 Hip Muscle Snatch 10 No Push up Burpees Strength / Skill Snatch-Pull + Snatch + Overhead-Squat (2xcomplex) (3 sets of 2 complexes @ 80-85%) Rest 2 minutes between sets*2 complexes each set*rest/reset [...]

Posted by Emanuel Erlewein on Aug. 03, 2023 in WOD-Post

CrossFit – Thu, Aug 3 Warm-Up Warm-Up Gait Run Prep Warmup Series 1 A. Knee Hug March B. Lunge to Lizard C. SL RDL to Kick D. Lateral Lunge w Jump E. Hurdle Walk Overs F. Backward Hurdle Walk Overs G. Lateral Duck Under H. Forward Duck Walk I. Reverse Duck Walk J. Ankling K. [...]

Posted by Emanuel Erlewein on Aug. 02, 2023 in WOD-Post

CrossFit – Wed, Aug 2 Warm-Up Warm-Up 2-3 sets: Squat to Stand x 10 reps Standing Banded Pull Throughs x 10 reps Flat Back Ostrich Walk x 25ft 3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight set) Strength / Skill Hand Release Deadlift (Hand [...]

Posted by Emanuel Erlewein on Aug. 01, 2023 in WOD-Post

CrossFit – Tue, Aug 1 Warm-Up Warm-Up Jump Rope :30 steady single unders :60 Attempts at Speed Steps :30 Steady Single Unders :60 Attempts at Double Unders *Proficient athletes cap work at :40 on the :60 intervals + Warm-up/Position Prep: 2-3 sets: A1. Feet Supported Global Extension Hold: 30-45 sec A2. tall kneeling Controlled Shoulder [...]