Posted by Emanuel Erlewein on Nov 17, 2023 in WOD-Post

CrossFit – Fri, Nov 17 Warm-Up Warm-Up 500m Row @ warm up pace + 3 sets– 1:00 Feet on wall thoracic extensions (add plate if good control)– 10 PVC Passthroughs– 10/side Squatting Quad ankle rocks– 5 band resisted RNT overhead squat with pause in bottom position Strength / Skill Overhead Squat (Every 2 minutes, for [...]

Posted by Emanuel Erlewein on Nov 16, 2023 in WOD-Post

CrossFit – Thu, Nov 16 Warm-Up Warm-Up 2 rounds:– 20 seconds pogo jumps10 seconds rest– 20 seconds speed steps10 seconds rest– 20 seconds penguin hops (jump and tap thighs twice each jump)Rest 1-2 min + Strength Prep– 2 sets– 10 Scap pull ups– 5 Ring Rows with pause at chest Strength / Skill Strict Ring [...]

Posted by Emanuel Erlewein on Nov 15, 2023 in WOD-Post

CrossFit – Wed, Nov 15 Warm-Up Warm-Up 2 sets– 25 Jumping Jacks– 5/side Eccentric box step down– 10 KB Taters + Clean Prep1 set of 6-8 reps of the following movements:– RDL’s– Deadlifts– Hang Clean Shrugs– Hang Muscle Cleans– Front Rack Elbow Pumps– Hang Power Cleans– Squatting Quad Ankle Rocks– Front Squats– Clean Pull Unders– [...]

Posted by Emanuel Erlewein on Nov 14, 2023 in WOD-Post

CrossFit – Tue, Nov 14 Warm-Up Warm-Up – 2:00 RowThen 3 sets:– 5 Ring Rows with pause at chest– 5/side Bottoms up shrimp squats– 5 Hang Muscle Clean + shoulder Press (empty bar) Strength / Skill Skill + Strength 10 minutes practice: A1. Low to High Magnitude arch to hollow Swings 2 sets x 5-10 [...]

Posted by Emanuel Erlewein on Nov 13, 2023 in WOD-Post

CrossFit – Mon, Nov 13 Warm-Up Warm-Up 3 Sets– 15 Banded Pull aparts– 10 Hollow Body Rocks– 5 Tempo Push ups @ 31X1 + Bench Prep– 10 reps @ empty bar– 8-10 reps @ 30-40%– 6 reps @ 50-60%– 4 reps @ 70%– 1-2 reps @ 80% Strength / Skill Bench Press (Weight) *Rest 2:00-2:30 [...]

Posted by Emanuel Erlewein on Nov 12, 2023 in WOD-Post

CrossFit – Sun, Nov 12 Sunday-Funday Sunday-Funday Warm-UpEMOM 9 min1.min: Inch Worms2.min: Banded Good Mornings3.min: Burpees Strength3-4 rounds10 Single Leg Romanian KB Deadlifts10 banded Russian KB swings Workout5 rounds of EMOM 3 min1.min: American KB Swings2.min: Box Jump Over3.min: Mountain Climber Rest 1 minute between rounds [...]

Posted by Emanuel Erlewein on Nov 11, 2023 in WOD-Post

CrossFit – Sat, Nov 11 WOD 1 [...]

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

CrossFit – Fri, Nov 10 Warm-Up Warm-Up 3 sets– :20/side Banded Front rack stretch– 5 Air Squats @ 2121 tempo– 10 Scap Pull ups / arch to hollow Swings / Kipping Knee to chestProgress movement with each set + Workout Prep5-3-1– Thrusters– Toes to Bar Strength / Skill Front Squat (Every 2:30, for 10 minutes [...]

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

CrossFit – Thu, Nov 9 Warm-Up Warm-Up 3 Sets:– 1:00 Bike– :30/side PVC Front Rack Stretch– :30 forearm Plank– 5 Split jerk Stance Behind The Neck Strict Press with PVC Strength / Skill Canella Cross Foot Work Drills 10 minutes practice Split Jerk (EMOM 10: 1 Split Jerk @ 60-75%) WoD Carry X Hold 4 [...]

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

CrossFit – Wed, Nov 8 Warm-Up Warm-Up – Penguin hops – 4 sets x :20 on / :40 off + 2 Sets– 5/side walking groiner with sky reach– 5 Inchworm pushups– 10 Barbell or PVC Good Mornings– :15 Hollow Hold Strength / Skill Deadlift (Every 2 minutes, for 6 minutes: – 5 Deadlifts Loads per [...]