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 [...]

Posted by Emanuel Erlewein on Jul 31, 2023 in WOD-Post

CrossFit – Mon, Jul 31 Warm-Up Warm-Up AMRAP 6-8 minutes @warm up pace :30 Machine of choice :15/side PVC Front Rack Stretch 5 Empty Bar Front Squats 5 Empty Bar push press 10 Plank shoulder taps (5/side) Strength / Skill Clean and Jerk (2 sets of 1.1.1 reps @ 73-83% Rest 2 minutes between sets) [...]

Posted by Emanuel Erlewein on Jul 30, 2023 in WOD-Post

CrossFit – Sun, Jul 30 Sunday-Funday [...]

Posted by Emanuel Erlewein on Jul 29, 2023 in WOD-Post

CrossFit – Sat, Jul 29 Warm-Up Warm-Up 400m Jog Then 3 sets 10 medball bear hug squats 5/side Plank Shoulder taps 10 Ring Rows / Scap Pull ups / arch to hollow Swings* *Progress movement with each set Strength / Skill Box Squat (4 sets of 8 reps) @parallel Rest 2 minutes between sets*8/10 RPE [...]

Posted by Emanuel Erlewein on Jul 28, 2023 in WOD-Post

CrossFit – Fri, Jul 28 Warm-Up Warm-Up 2:00 machine of choice :30/side Pigeon Stretch :30 Overhead lat stretch on wall + 2 sets: 10 reps/side Squatting Quad Ankle Rocks 8 reps Barbell Kang Squats 8 reps BTN Snatch Grip Push Presses 2 reps Tempo OHS @ 3333 1 rep 3 Position Snatch: 1 at mid [...]

Posted by Emanuel Erlewein on Jul 27, 2023 in WOD-Post

CrossFit – Thu, Jul 27 Warm-Up Warm-Up 6:00 Row *Every 2 min including 0 get off the rower and perform: 20 Single unders 10 Hollow Rocks Strength / Skill V-Hold for Max Duration (Time) V-Hold for Max Duration Establish a max time V-up hold with the following requirements: a) begin in a hollow body position [...]

Posted by Emanuel Erlewein on Jul 26, 2023 in WOD-Post

CrossFit – Wed, Jul 26 Warm-Up Warm-Up 3 Sets 1:00 machine of choice 5 PVC Good Mornings @2222 tempo 10 PVC Passthrough 10/side alternating reverse lunges + Deadlift specific prep Move through 2 x 5 reps w/ empty bar then light load @31X1 tempo 8 reps @40% 5 reps @55% Strength / Skill Hand Release [...]

Posted by Emanuel Erlewein on Jul 25, 2023 in WOD-Post

CrossFit – Tue, Jul 25 Warm-Up Warm-Up TTT Gait prep Line Drill – 7,5 m. Each Drill Knee Hug March Lunge to Lizard Inchworms Lateral Duck Unders 3 Shuttle Runs @warm up pace Then 2 Sets 10 arch to hollow Swings 7,5 m./side Single arm overhead DB Carry :15 wall facing HS Hold* *Sub Straight [...]

Posted by Emanuel Erlewein on Jul 24, 2023 in WOD-Post

CrossFit – Mon, Jul 24 Warm-Up Warm-Up 2 sets: 10 Squatting Quad Ankle Rocks/side 8-10 Barbell Kang Squats Behind the Neck Overhead Complex: 3 strict press + 3 push press + 3 split jerk 1 Tempo Front Squat @ 3333 3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" [...]