Wednesday, January 20th 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 B. Specific 5 dip hold 5 Push press + pause in ext. 5 Jerk balance 5 Push Jerk or...

Tuesday, January 19th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row or Run 2mins @increasing intensity 2 rounds 5/side lying clam shell 12 in and out squats 10 alternating cossack squats B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for...

Monday, January 18th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 60sec Row 30sec World’s 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...

Sunday, January 17th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 30sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30sec Row or Bike 10 Alternating high box step ups 5/5 deep squat single arm DB press B. Mobility World greatest stretch 2 sets of...

Saturday, January 16th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2 rounds Row 150m 12 alternating samson stretch lunges Row 200m 25ft in and out ladder drill B. Mobility T-spine extension on wall 6 x 10 sec stretch, breathe heavily while holding the stretch C. Specific Post...

Friday, January 15th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 sets 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30sec/body part/side (3mins total) B2. Lateral banded hip...

Thursday, January 14th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Tabata – Plank plate jumps – Plate ground to overhead Tabata – Plank Plate Drag – Burpee to trap-3 raise B. Mobility Half kneeling hip flexor stretch* 3 sets of 5 reps w/ 7 sec hold...

Wednesday, January 13th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Amrap 5 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3-5 Clean 1st pull @ tempo 3-5 Hang clean pull 3-5 Tall cleans 3-5...

Tuesday, January 12th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 90 seconds 8-12 Pike pulls, feet on rower: https://youtu.be/6O8kZDgsRmo 10 bounds + 5 Box jumps Row 60 seconds 8-12 hollow body lat pull down Row 30 seconds 5-8 Beat swings B. Specific Bar muscle up drills...

Monday, January 11th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 2mins 2 rounds 10/side lying clam shell 10 alternating Cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 6 tempo back...