170817

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab hanging scap retraction x10 (mod on ring) 10 x single leg glute bridge Warmup 3 rounds 250m row 10 walking lunge (L+R=1) 10 Russian KB swing then 2 min DU practice Gymnastics 1a: Chest-To-Bar Pull-ups (4×5) 5,5,5,5+ strict C2B pullup 60 sec rest 1b: Arch Rock (15-25) rest 2 mins Metcon Metcon (Time) For time 1000m […]

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170816

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 4 point hip rotations x 10 (ea leg) Cat/Camel x 10 Warmup 2 rounds 7 thruster 7 DL 7 hang power clean 7 pushup Strength Back Squat (4×7) 5 min’s to warmup BS to ~50% then every 2 min’s for 8 min’s 7 BS 3-3-1-1 tempo increase load ea round Metcon Happy B-day German! Shoulder Smoker […]

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170815

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 5x med ball PVC stretch (10-15 sec hold) Quadruped opposite arm/leg Warmup 5x Burgener Snatch Warmup then 10 box step up (ea leg) 60 sec Russian baby maker 20 goblet squat (light) Power Endurance P1: 3 Position Snatch (4×1) Every 2 min’s for 8 min’s 3 pos snatch start at ~60% and increase load ea set […]

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170814

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab Weighted OH circles x 15 (ea direction) 10x superman/hollow Warmup 1000m row/800m run Strength Jerk (3×3) 5 min’s to warmup jerk to ~60% then every 2 min’s for 6 min’s 3 jerk increase load ea round Metcon Metcon (Time) For total working time 30/20/10 calorie row rest 1:1 Accessory Warm-up (No Measure) 2x 1 min staddle […]

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170812

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Indinan run Metcon Metcon (Time) #parkwod

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170811

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x cuban press 10x superman/hollow Warmup 3×5 FS – increase load each round then 2 rounds 5 supine leg lift 5 slamball Power Endurance Metcon (AMRAP – Reps) 5×3 min AMRAP 7 FS 185/125 9 K2E ME DU 1 min restLevel 4 – as prescribed (utilize kipping) Level 3 – strict K2E scaling to knees to […]

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170810

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab Weighted OH circles x 15 (ea direction) banded external shoulder rotations x 10 (ea arm) Warmup 2 rounds 3 pike pushup 7 burpee 7 WB 7 supine leg lift 3 rope up downs then 5 min rope climb practice Skill Gymnastics HSPU Kip Practice (5 min practice) 1A: Handstand Push-ups (4×5) 5 second negative if possible […]

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170809

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab seated wall extension x 10 10x superman/hollow Warmup 5x Burgener Clean Warmup then 2 rounds 20 foot plate push 1 lap around gym 10 slamball Strength Clean Complex (5×1) 1 rep of the complex = clean DL clean pull power clean squat clean FS x 2 begin at ~50% and increase load ea round Metcon Metcon […]

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170808

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Warmup Prehab 10x hip abduction (ea leg) Cat camel x 10 Warmup 3 rounds 7 goblet squat – 3 sec pause in bottom 3 ring row, 3 scap pullup, 3 strict pullup Power Endurance P1: Back Squat (4×5) Every 2 min’s for 8 min’s 5 BS (3-3-1-1 tempo) start at ~50% and increase load each round working […]

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170807

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 4 point hip rotations x 10 (ea leg) 5x med ball PVC stretch (10-15 sec hold) Warmup 5x Burgener Snatch Warmup then 3×5 DL – increase load ea round then 2 min DU practice then 3×5 Push-up Strength Snatch (3×3) 5 min’s to warmup snatch to ~60% then every 2 min’s for 6 min’s 3 snatch […]

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