Events
Friday, July 23rd 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets 5-10 Bench press...
Thursday, July 22nd 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor...
Wednesday, July 21st 2021
CrossFit8608 - WODWarm-up (No Measure)A. General Row 150m 25' samson stretch lunges Row 200m 25' Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific 3 sets 6/6 bulgarian split...
Tuesday, July 20th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises https://youtu.be/2kMkNFRbLJQ?t=67 B. Mobility PVC shoulder dislocate 10-12 Repetitions...
Monday, July 19th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo snatchesWeightliftingA:...
Sunday, July 18th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap...
Saturday, July 17th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded...
Friday, July 16th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 4 min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50---> https://youtu.be/9LJDGUulS_8 C. Specific Drills 3-5 Scap pull + hollow (against box)...
Thursday, July 15th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 400m Easy run 10 Alternating Cossack squats B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec...