Friday, August 12th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 3 sets 5/5 Front rack reverse lunges 5/5 KB/DB windmills 10 DB deadlifts @ 2xDB’s 10 DB squats x 2 DBs B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows...

Thursday, August 11th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2 sets 50ft butt kicks + 100m Run 10 Air squats 7 Tall kneeling Banded Angels B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Tempo Snatch deadlifts Tempo snatch...

Wednesday, August 10th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 30 second machine @ easy 5 Pause air squats 25’ duck walk 5 Pause air squats 30 second machine @ hard B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Activation 2 sets 10 Banded knee external rotations:...

Tuesday, August 9th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2min Machine -10/10 single arm banded rows -10 Pause ring rows* -6 Slam balls *Pause 2 seconds with chest to rings B. Mobility Child’s pose 60 seconds -Focus on connecting breathing: Inhale = contract Exhale...

Monday, August 8th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 60sec Row 30 sec/side World’s greatest stretch (15sec/side) 10 Deep squat banded Y pulls + controlled eccentric B. Specific Bang, bang footwork drill, then: 3 sets @30-50% 3 Snatch lift offs 3 Muscle...

Sunday, April 24th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific -50′ A skips -50′ Run -3-5 strict press/push-ups -3-5 Pause front squats...