Posts by admin-1

  Jogging on spot, high knees and butt kicks. Scorpions, Birds dogs and Calf pumps Shoulder activations (bands on rig) Burgener warm up     Movement Warm-up   ·  400-meter Run Or 20/15 Calories Coach’s choice of banded movements to improve: ·  Front rack mobility ·  Hip & ankle mobility ·  Prime the chest  …

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex   KB warm up   Pull up warm up   CrossFit Benchmark WOD   “Jonesworthy”   Tribute to Gym Jones   For Time:   ·   80 Air Squats ·   40 KB Swings (RX 24/16 Kg) ·   20 Pull-ups   ·   64 Air Squats…

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs,       Movement Warm-up   ·  Toes-to-Bar or Straight leg raises ·  Single Arm DB clean & Split Jerk   Remember: ·  Hip drive, fast feet, and lockout ·  Engaged lats and shoulders     WOD   36 Minute E2MOM…

  200m row/run/ride/erg, calf pumps, Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s. Burgener warm up, with: ·  Empty bar snatch drops; and ·  OH squats   Movement Development   6 Minute EMOM   ·  1st min: Calories (14/10) – mixed machines. ·  2nd min: Rest   Focusing on:  …

      10 min Movement Warm-up   ·  400-meter Run Or 20/15 Calories Coach’s choice of banded movements to improve: ·  Shoulder mobility ·  Hip & ankle mobility ·  Squat depth       Strength Development Front Squats   4 – 4 – 4 – 4 – 4  @ 3 minutes/set (add weight each…

  2 minutes bike/row/erg calf pumps   scap pull ups, lat pull backs, hollows, and arches, Cossack squats w ATW Wall squats Box steps/jumps     Movement Development   Ring Muscle-up Progressions   ·  Ring pulls ·  Transitions/banded ·  Kipping technique   Focusing on:   ·    HS Active shoulders ·    Braced core & glutes ·   …

  Jogging on spot, high knees and butt kicks. Scorpions, Birds dogs and Calf pumps Shoulder activations (bands on rig) Burgener warm up     Strength Development   Push Press   5 – 5 – 5 – 5 4 sets @ 2 minutes/set     Focus: ·  Straight dip and strong leg drive   WOD…

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, mountain climber complex Burgener warm up Air squats w. twist, Cossack squats w ATW Wall facing squats   Hero WOD   “French”   Ella French   Chicago Police Officer   Killed on Duty 07/08/2021     For Time:   ·   1 Mile Run ·   50 Deadlifts…