Events
Wednesday, August 17th 2022
CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 7/7 Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad JumpsWeightliftingA: Front...
Tuesday, August 16th 2022
CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders *https://youtu.be/HkqVZcTlcPo B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 3 sets 9...
1 RM Test Bench Press & Deadlift
CrossFit8608 - StrengthA: Bench Press (1 RM)B: Deadlift (1 RM)
Monday, August 15th 2022
CrossFit8608 - WODWarm-up (No Measure)A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings *https://youtu.be/K6TVReERpFs C. Specific -5...
Sunday, August 14th 2022
CrossFit8608 - WODWarm-up (No Measure)A. General 3 sets 20 sec Machine sprint 25/25’ Single KB OH Carry @ heavy B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale...
Saturday, August 13th 2022
CrossFit8608 - WODWarm-up (No Measure)A. General 3mins Row or Bike @increasing intensity on each min B. Mobility World's Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 2-4 Bar facing burpees 3-5 Thrusters 5-7 Seated ttb* https://youtu.be/SnTp3glG4iM Rest 1...
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 - 5 seconds...
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 https://www.youtube.com/watch?v=99pb0NnE4Kw C....
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) https://youtu.be/dMsXx_Qqpj0 C. Activation 2 sets 10 Banded...