CONDITIONING for Saturday 12/11/2020
READ: Polish Your Rowing Technique – Avoid These 5 Common Mistakes – Dark Horse Rowing
WATCH: Quick Stretch
Tag Archive for: Dark Horse Rowing
All the coaches’ answers in the comments!
CrossFit WOD for Monday 3/2/2020
3 rounds of
250m row/ski
15 kettlebell swings, 32/24/16kg
20 burpees
15 kettlebell swings, 32/24/16kg
250m row/ski
7:00 rest
Post total time to whiteboard. Post workout will be a general stretching flow led by the coach!
READ: $1 Million in Payouts Already Earned This Season – Morning Chalk Up
WATCH:
Colin
Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?
ARTICLES
+ 2018 Regionals Events 1 & 2 Released – CrossFit Games
CrossFit WOD for Taco Tuesday 5/8
Max meters rowed in 30 minutes.
Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY
Post meters completed to whiteboard!
CompEx WOD – 6am
Gymnastics Strength WOD
still rings and headstand work
HIIT WOD – 12pm
TABATA assault bikes
MY PET ROCK
AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run
STEP UP
EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump
BACKMAGGEDON
Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings
HIIT WOD – 5:30pm
A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds
B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels
ARTICLES
+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo
CrossFit WOD for Wednesday 1/3
establish within 15 minutes each:
– snatch 1RM
– OHS 1RM
– 500m row
Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?
Post results to whiteboard!
Kettlebell WOD
warm up + accessories
complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats
CrossFit Links
