Events
Saturday, June 19th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 400m Run or 500m Row B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 20 sec of double unders 5 Back squats 5 Btn...
Friday, June 18th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General Row 30 sec 25' samson stretch lunges Row 45 sec 10 PVC shoulder dislocates B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets 10 Strokes on the Rower@ Easy-Hard...
Strength 3-2-1 (Week 3)
CrossFit8608 - StrengthStrengthA1: Shoulder Press (3-2-1)A2: Shoulder Press (Max reps @ 50% of A1)B1: Deadlift (3-2-1)B2: Deadlift (Max reps @ 50% of B1)C1: Single Arm Ring Rows (5-5-5)C2: Single Arm Ring Rows (Max reps @ easier angle of C2)D1: One leg...
Thursday, June 17th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25'/25' Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific Jerk Drills 5 dip hold 5 Push press + pause...
Wednesday, June 16th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall...
Tuesday, June 15th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks...
Strength 5-5-5+ (Week 3)
CrossFit8608 - StrengthStrengthA: Shoulder Press (5 @ 50%, 5 @ 60%, 5+ @ 70%)B: Deadlift (5 @ 50%, 5 @ 60%, 5+ @ 70%)C: Single Arm Ring Rows (5-5-5+)D: one Leg Deadlift (5-5-5+)
Sunday, June 13th 2021
CrossFit8608 - WODWarm-up (No Measure)A. General 3min Bike,Row, or Ski @easy 100' Walking lunge B. Mobility Foam roller wall slide 10 repetition slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific 3 sets 3 PVC shoulder dislocates 6...