Archive for category: WOD

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22
02
2018

February 23, 2018 – CrossFit

By: CSTL0

CrossFit WOD for February 23, 2018

[tabby title="Fitness"] Warm UpA1. 90/90 Pec Major / Minor Doorway Stretch - 2 x 30s-45sec; rest as needed A2. 1-arm Serratus Wall Slides w/ foam roller - 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc B. Squat Position DB Goblet Press & Banded Mobilization - 2 x 3-4 cycles of the routin...
21
02
2018

February 22, 2018 – CrossFit

By: CSTL0

CrossFit WOD for February 22, 2018

[tabby title="Fitness"] A. Movement PrepMovement Prep
A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated). https://www.youtube.com/watch?v=16sLRdXA5Ik A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 - https://www.youtube.com/watch?v=tgvH6ZhujIs A3. Supin...
20
02
2018

February 21, 2018 – CrossFit

By: CSTL0

CrossFit WOD for February 21, 2018

[tabby title="Performance"] Warm UpA. Banded snatch grip PVC shoudler int / ext rotations (forward and backwards) - in snatch grip 2 x 5-6 in each position. https://www.youtube.com/watch?v=oFn5mSPwtpY B. Single DB overhead thoracic press (with regressions) - Goal is to improve thoracic extension ...
20
02
2018

February 21, 2018 – Barbell Club

By: CSTL0

Barbell Club WOD for February 21, 2018

A. High Hang Clean 4-4-2-2High Hang Clean
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
Rest as needed
B. Clean Pull 4 x 3Clean Pull
– 4 sets of 3 reps
Rest as needed

:3 Pause Below the kneeC. Push Jerk 3 x ...
19
02
2018

February 20, 2018 – CrossFit

By: CSTL0

CrossFit WOD for February 20, 2018

[tabby title="Fitness"] Warm UpA. Foam Roll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling) B. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 1 x 6-8 - https://www.youtube.com/watch?v=tgvH6ZhujIs C. Supine weighted PVC / Barbell overhead stretch and pull. Supinated...