Warm-Up: 10 Arm Swings & Leg Swings in all directions, Row 500m PP: 3-3-3-1-1-1 Max Height Box Jump: 10 min. MetCon – For Time: 9-7-5 Reps of Weighted Pull-Up (Use 3×5 weight) Clapping Push-Ups Handstand hold 30 sec. Finisher: 3 Max L-Hangs Balance Definition – The ability to control the placement of the body’s center …
Tag Archives: 10 physical abilities
Accuracy
Warm-up: 10 Air Squats, 20 KB Muscle Snatches (35/20lbs), 10 Pull-Ups x’s 3 Zercher Squats: Heavy, but comfortable set of 5 MetCon – Kelly 5 Rounds For Time 400m Run 30 Wall Ball Shots (20/12lbs) 30 Box Jumps (24/12”) Accuracy Definition – The ability to control movement in a given direction or at a given …
The ability of agility
Warm-Up: 500m Row 5 Strict Chin-Ups, 10 Leg Swings (in all directions), 10 Double-Unders x’s 3 Resistance Run 20m x’s 2 Snatch Pulls: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 MetCon: For Time 10 Double Unders 10 Front Squats (95/65lbs) 20 Double Unders 10 Front Squats 30 Double Unders 10 Front Squats …
Coordination – Week 7
Warm-Up: 500m Row, 20 Leg Swings CrossFit Total: 1RM Squat 1RM Press 1RM Deadlift (3 Attempts post warm-up. Once you open up with an attempt, you may not drop below that weight if you fail.) Finisher: 50 Sit-ups for time Coordination Definition – The ability to combine several distinct movement patterns into a singular distinct …
Speed
Warm-up: CFWUx2, Roll External Shoulder w/ LAX Ball, Open T-Spine w/ Foam Roller Front Squat: 2×5 @ 65% of Monday’s Back Squat MetCon – Randy: 75 Power Snatches (75lbs) Finisher: 3×10 Sit-Ups/V-Ups/Plank (30 seconds), 2 Minute Squat Speed Definition – The ability to minimize the time cycle of a repeated movement -So resumes our series …
Week 5 – Power
Warm-Up: 10 arm circles in all directions, 3 normal, wide, and narrow push-ups & pull-ups, 10 serratus push-ups, lat stretch (1 min. each arm). Bench Press: 3 x 5 Pull-Ups: 3 x 5 MetCon – For Time: Annie 50-40-30-20-10 reps of Double Unders Sit Ups Power Definition – The ability of a muscular unit, or …
Stretch ‘Em Out
Warm-Up: 10 Serratus Push-ups, 10 Supine Ring Rows, 10 OHS (45/25lbs) x’s 2 Test: OH position while laying down Lacrosse ball on Scapula, lat – 2 min. on each spot External Rotator, Lat, & Rotator Cuff stretch Retest MetCon – Lynne (strict): 5 rounds not for time – Score is Repetitions added Bodyweight BP Strict …
Stamina
Warm-up: Spend 10 min. in the bottom of a squat (rest as needed), 10 arm circles in all directions, 3 narrow, wide, & regular push-ups; 3 wide, narrow, & regular pull-ups Weighted Pull-Ups: 3×5 Good Mornings: 3×10 (30% of 1RM Squat) MetCon – 4 Rounds Not for Time: 30 seconds in a Handstand 10 GHD …
The advantages of strength (Insert Arnold yell here)
The 2nd row was straight gangsta. Warm-Up: As the athlete sees fit…. MetCon: Crossing the Nefud 1kRow 5k Run 1k Row -Row, run, row. Good Lord, talk about an enduro-fest at Ktown this Friday! All of you may have noticed that we are a little more strength-biased (compared to other CrossFit gyms) when it comes …
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