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

CrossFit – Thu, Aug 24 Warm-Up Warm-Up Bounding Prep: Bottom of Squat Heel Lifts x 10-12 reps Speed Steps x 30-40 reps Assisted Pogo Jumps to Unassisted Pogo Jumps x 10-20 assisted jumps into 10-20 unassisted jumps Depth Drops x 4-8 drops adjust catch position on each rep into 4-8 reactive depth drops Rebounding Jumps [...]

Posted by Emanuel Erlewein on Aug 23, 2023 in WOD-Post

CrossFit – Wed, Aug 23 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 Aug 22, 2023 in WOD-Post

CrossFit – Tue, Aug 22 Warm-Up Warm-Up EMOMx 8 minutes Min 1 – Bike x :45 Min 2 – Hollow Body Hold x :30 Min 3 – Row x :45 Min 4 – Plank Hold x :30 Strength / Skill Tuck-Rocks (Accumulate 50 tuck-rocks for quality *elbows stay in contact with knees, ball up as [...]

Posted by Emanuel Erlewein on Aug 21, 2023 in WOD-Post

CrossFit – Mon, Aug 21 Warm-Up Warm-Up 2 sets: Squatting Quad Ankle Rocks x 10 reps/side Barbell Kang Squats x 8-10 reps BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk Tempo Front Squat x 4 reps @ 3333 tempo 3 Position Clean & Jerk: 1 at mid thigh, 1 [...]

Posted by Emanuel Erlewein on Aug 20, 2023 in WOD-Post

CrossFit – Sun, Aug 20 Sunday-Funday Sunday-Funday 0:00-12:00 Warm-Up 3 rounds 12 cal on ergometer of choice 12 Air Squats 12 Ring Rows 3 Inch Worm 15:00-35:00 Strength Every 3 min for 15 min 1.min: Max (feet elevated) Ring Rows 2.min: Max (feet elevated) Push Ups 3.min: Rest 35:00-55:00 Workout 5 rounds 250m Row/Ski or [...]

Posted by Emanuel Erlewein on Aug 19, 2023 in WOD-Post

CrossFit – Sat, Aug 19 Warm-Up Warm-Up 2 Sets Partner 1 – 1:00 Single unders Partner 2 – :30/side Groiner Stretch 5 PVC Passthroughs 5 Barbell BTN Push press in Snatch Grip 5 Kip Swings *Once both partners are done switch until everyone has done each station twice Strength / Skill Goblet Cossack Squat (3 [...]

Posted by Emanuel Erlewein on Aug 18, 2023 in WOD-Post

CrossFit – Fri, Aug 18 Warm-Up Warm-Up 2 Sets 1:00 machine of choice 5 Inchworms 10 Kip Swings Then: 5 Reps Each Movement Snatch Grip RDL Hang Snatch Shrugs Hang Muscle Snatch Power Snatch Squat Snatch Strength / Skill Snatch (Set 1 – 4 reps @ 75% Set 2 – 3 reps @ 80% Set [...]

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

CrossFit – Thu, Aug 17 Warm-Up Warm-Up 2 Sets :20 Line hops front to back :20 Line Hops Side to Side 10/side Front to back leg swings 10/side side to side leg swings + Aerobic Prep 1 Round 200m Jog 8/6 Cal air bike 8/6 Cal Ski Strength / Skill Double under skill work (6 [...]

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

CrossFit – Wed, Aug 16 Warm-Up Warm-Up 3 Sets 250m Row @progressive pace each set 5 Inchworms to push up 10 Barbell or PVC Good Mornings :15 Hollow Hold + Deadlift specific prep Move through 2 x 5 reps w/ empty bar then light load @31X1 tempo 10 reps @40% 5 reps @45-55% Strength / [...]

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

CrossFit – Tue, Aug 15 Warm-Up Warm-Up Warm-up/Position Prep: 2-3 sets: A1. Feet Supported Global Extension Hold: 30-45 sec A2. Tall kneeling Controlled Shoulder Joint Rotations: 5 reps/side A3. Paused Arch to Hollow Swings: 5 reps with 1 sec pause in each position A4. Hinging Ring Rows: 4-6 reps Strength / Skill Butterly Pull-Up Progressions [...]