Posts by admin-1

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists   Individual movement warm up.   Hero WOD   “Koch”   US Navy Chiel Special Warfare Operator (SEAL) Michael E. Koch   Killed 04/02/2008 Iraq   For Time:   ·     …

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, banded monster walks Penguin jumps   Heart Starter   4 Rounds   ·      7/5 Calories ·      20 Calf Pumps ·      10 DB Deadlift/hip hop   Looking for: ·     Active shoulders ·   Braced core ·   Hip/leg drive   WOD  …

  Dynamic (lunges and spidermans), Calf pumps, Shoulder activations (dowel) Floor – hollow rocks and superman arches, into Rig – Scap pull ups, Hollow and arches into lat pull backs   Burgener & OH warmup     Strength Development   Snatch/Overhead Complex   8 Rounds @ 90 Seconds 1 complex/round ·    Squat Snatch ·    Overhead…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air, SPLIT squats, Wall and Cossack squats Squat rocks with a plate Burgener warm up     Strength Development   10 Minute EMOM   ·      1st min: Ring Dips ·      2nd min: Strict Pull-ups  …

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats w. thoracic twists & ankle rocks & Cossacks .   Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility     WOD   40 minutes to accumulate Max Calories   Your choice of movements: ·  Rower/Bike/Erg…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, Air squats with twists & rocks Shoulder activations (band) HS holds, pulses and lowers Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down   Strength Development 10 Minute EMOM   ·      1st min: 2x DB…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Tyre flip demo and practice Burgener – warm up your bar   Memorial WOD   “Rhodri”   In memory of Rhodri Thomas (35) member of CrossFit Aberdeen   Passed away:…

  2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, emu walk, duck walk, air squats with twists, Cossack squats, mountain climbers, Monster walking (band)       Skill Development   10 Minutes of Drills     Focus: ·     Deadlifts ·     GHD’s/Sit-ups   WOD   For Time:   At 0:00 minutes 21 – 15 –…