Wednesday, October 21st 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 1min Easy Row or Bike or Mountain climbers 30sec Rotating Scorpions 1min Moderate Row or Bike or Mountain Climbers 30sec Full squat T-spine rotation 1min Hard Row or Bike or Mountain Climbers B. Mobility Hip 90/90...

Tuesday, October 20th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 1min Bike or Row @increasing intensity 30sec Curtsy Lunges B. Mobility PNF box lat stretch 60sec – 5 seconds contraction pushing against the box with your elbows – 5 seconds stretch moving...

Monday, October 19th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3min Row or Bike @increasing intensity on each min B. Specific 1 set -30sec T-spine squat rotation* -5/side Jumping Bulgarian split squats -5 Tempo Back Squats/Air squats @4.3.X.0...

Sunday, October 18th 2020

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 3 sets – A skips + 50ft sprint – Butt kicks + 50ft sprint – 200m...

Saturday, October 17th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General EMOM x 9 1. 60sec Bike or Row @ nose breathing 2. 30sec in and out plate hops 3. 30sec Downward dog hold B. Specific 2 sets 5 Banded Y OH Squat* 5/leg Glute bridge 5 Box Jump + step down B2. Specific Jerk Drills...

Friday, October 16th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3mins Row or Bike @increasing intensity on each min B. Mobility Single leg frog stretch 10 repetitions/side C. Specific Gymnastic Positioning 1. EMOM x 3 5 Scap pulls + hollow contraction 2. EMOM x 3 3 Jump to...

Thursday, October 15th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General GAME Pick a game of the coaches choice. Here is an example of a responsible socially distanced game: ‚Coach Says‘ Like Simon says but performing Warm-up movements. Ie: „Coaches says, hold a...

Wednesday, October 14th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds @increasing intensity on each round 2 minutes Row or Bike or run 1-3 Wall climbs 5/5 Dead bug (Hold every rep for 3 seconds) B. Specific B1. 1 set -10 Full squat T spine rotation -5 Box Jumps -5/5 Empty...

Tuesday, October 13th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 1min Easy Row or Bike or Mountain climbers 30sec Rotating Scorpions 1min Moderate Row or Bike or Mountain Climbers 30sec Scap pushes 1min Hard Row or Bike or Mountain Climbers B.Mobility World’s greatest...

Monday, October 12th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 2rounds 1mins Row or Bike @increasing intensity on each min 30sec alternating hamstring scoops 30sec alternating quad pulls B. Specific 1 set -5/side KB/DB Single leg RDL + reach -10 Wall balls -10 Band abduction...