Week of 3/10 – 3/16


We are moving into to running a standard warm-up from here on out everyday (except Friday).  We have seen an uptick in injuries from tightness that therefore are preventable with a bit of a longer mobility and structural oriented warm-up. Please take a look at the video for clarification as coaches will Not be leading you through it. Suggested KB  for guys is 53# or 44# & ladies 35# or 26#.  All exercises are done for 5 reps & all stretches held for a 5 second count.  Everyone needs to learn this so they can just get right on it after the 5 min cardiovascular  and potentially those that have severe mobility issues will be encouraged to do it at home without the KB reps.  Also makes a good cool down!  Excited to see potential movement & mobility progress as a result.

Start with 5 mins of conscious cardiovascular work (row, airdyne, run 2 flat or 1 hill loop, ski, jumprope) mix it up day to day.  If you’re on a rower, ski or AD increase the pace every minute so the last minute feels like 80% Max Effort. Not a cakewalk…

then

Repeat for 12 mins

  • Standing Arch
  • Right Side Arch
  • Left Side Arch
  • Forward Fold
  • Inchworm to Down Dog (Calf Stretch)
  • High Plank (extend forward for forearm stretch)
  • 5  Yoga Push-ups
  • Upward Dog
  • Child Pose
  • Spiderman R
  • Sampson w Twist R
  • Spiderman L
  • Sampson w Twist L
  • 5 Goblet Squats (hold 5 secs in Bottom position on each rep)
  • 5 Russian Swings
  • 5 Romanian or Straight Leg DL (flexibility depending)
  • 5 Bent over Rows
  • High Plank
  • Reverse Inchworm to Forward Fold
  • Stand & Repeat from Top.

Increase Stretch as you warm up each round…Should be able to get 4 Rounds if you are focused and engaged on what you are trying to accomplish.

Monday 3/10

WOD & Foundational

Back Squat to  Heavy Set of 5

5 Mins off

12 mins for Max Reps (Team of 2)  Burpee Hell Track (3 on the third line)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/11

WOD

20 min Ladder (1,1,2,2,3,3 etc.)

  • DH Chin-ups
  • Strict Ring Dips

*Range of motion needs to be perfect!

5 Mins off

3 Rounds for time
10 Russian Swing
10 Burpee Pull-ups
30 DU or 10 NPU Burpee

Foundational

Mod Movements so they are challenging to your current ability
Bands, Ring Rows, KB Dips or Push-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/12

WOD & Foundational

Teams of 2-3 for Max Calories (1 pace,  1 work)

6 Mins
Farmer Carry 2 Lap
Row for Cals

6 Mins
OH Carry 2 Lap
Ski for Cals

6 Mins
Rack Carry 2 Lap
AD for Cals

*2 mins rest between

then
1 Min On/ 1 Min Off x 10 Mins Plank
*Adv use rings

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/13

WOD & Foundational

6 Rounds each  (teams of 3)
Sled Drag w/ Sandbag 1 Lap

then

10 min Amrap
6 KB Swings
6 KB Head Cutter
6 Goblet Lunges ( Per Side)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/14

WOD & Foundational

Crossfit Opens 14.3 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/15

Coaches Choice

Sunday 3/16

10 AM OLY Class = OHS/ Snatch Balance / Hang Snatch

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