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  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Shoulder activations (dowel) Burgener warm up Box steps into box jumps     Movement warm-up/ Mobility   ·    Power Cleans ·    Box Jumps ·    Kettlebell Swings ·    Burpees over-the-bar    …

    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.   Memorial WOD   “Renee   Renee Badger (CrossFit MindFire)   Passed away: 27/03/2021   AMRAP (in Team of 3) In 31 Minutes   ·    …

2 minutes bike/row/erg Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations with band or dowel. Wall facing squats. Scap pull ups, lat pull backs, pull up progressions.   Strength Development 10 Minute EMOM   1st Min: Lat Pull-backs   2nd Min: Plank   Stimulus: ·   Building shoulder strength and…

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder activations (dowel) Scap pull ups, lat pull backs.     Strength Development Front Squats   5 – 4 – 3 – 2 – 1 @ 2minutes/set   Stimulus: ·   Strong drive with legs ·   Strong braced core ·   Strong front racked position…

    Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, boot strappers, bird dogs, duck & emu walks, Air squats with twists & rocks Torquing of elbows Shoulder activations – band: Pull-a-parts, push-ups, sword pulls, (on rig) face pulls. Prone snow angels 5/10kg plate halos     Weightlifting Focus   Overhead Squat: Drills: ·   …

  200m row/run/ride/erg Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs. Air squats into squat jumps. Scap pull ups, lat pull backs, pull up progressions. Wall facing squats. Air squats w. thoracic twists and ankle rocks, Cossack squats.     Strength Development Push Jerks   5 – 4 – 3 – 2 –…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall facing squats. Active hangs (forward and reverse grip) on the rig.     Skill Development Rope Climbs   Technique Development 10 minutes   ·…

    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.   British Hero WOD   “Elmsy”   Cpl Liam Elms (26) 45 Commando RM   Killed 31/12/2008 Afghanistan   For Time:   ·     400-meter Run…