Sunday, January 10th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 5min Row/Bike/Ski/Run At the top of each min: 3-5 burpees B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C....

Saturday, January 9th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 1min Row or Bike 30 seconds round 1: Inch worms round 2: spiderman stretch round 3: Reverse plank + march B. Mobility Banded wrist rocks 10reps/wrist, hold every stretch for 2-3 seconds C. Specific 1 set...

Thursday, January 7th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2 rounds 60 seconds Row/Bike/Run/Ski @Increasing intensity 6 Step-Ups 6 /6 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds...

Wednesday, January 6th 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 Lateral banded hip mobilization +...

Tuesday, January 5th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General EMOM 4 minutes odd- Single or Double unders Even- 30 seconds „heel toe walk“ B. Specific 2 rounds 25ft of lateral in and out ladder drill* 7 Pause air squats *If no ladders or with restrictions, have...

Monday, January 4th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Mobility Elevated Banded ankle rocks 10/side @5second hold in compression C. Specific 3 sets 4 Back squat: ramp up 4-8 Shrimp...

Sunday, January 3rd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 5min Row or Bike @increasing intensity, nose breathing B. Specific 2 sets 10 scap pulls 10 beat swingsMetconA: Metcon (AMRAP – Rounds and Reps)AMRAP 32mins 3-6-9-12 ect.. reps Pull-ups Burpee to target Every...

Saturday, January 2nd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pulls B. Mobility Rotating 90/90 Hip stretch 60sec, Rotating back and forth C. Specific 3 sets @Ascending from an empty bar 5 clean first pull 5 hang...

Friday, January 1st 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20 In and out plate hops 10 Samson lunges B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 5 sec hold contraction B. Specific Muscle up skill practice...

Thursday, December 31st 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 5min Row/Bike/Ski/Run At the top of each min: 3-5 burpees. Get your most advanced athletes to go over the erg! B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds –...