CrossFit- November 22, 2021

MondayWarm-upGENERAL WARM UP 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping...

CrossFit- November 20, 2021

SaturdayMetcon (Time)Partner WOD: Buy In : 69 Calorie ERG 6 Rounds (each partner) 60 Double Unders 9 Power Cleans 135/95 Cash Oout : 69 Calorie ERG each partner completes a whole round, then the other partner completes a round. Each partner completes 6...

CrossFit- November 19, 2021

FridayWarm-upROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: "Untuck Hips" maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the hips Drive...

CrossFit- November 18, 2021

ThursdayWarm-up0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down...

CrossFit- November 17, 2021

WednesdayWarm-upBIKE Coach: Set Up Check athletes seat height (Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving) Hips untucked Ball of feet on pedals 0:30 Easy Pace Bike 0:30 Push Up to Downdog...

CrossFit- November 16, 2021

TuesdayWarm-up0:30 Alternating Side Lunges 0:30 Alternating Quad Stretch 0:30 Slow Air Squats 0:30 Active Samson 0:30 Active Spiderman 0:30 Squat Hold EMPTY BARBELL Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside of Hips 5 Pausing Front Squats (0:05...