171018

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 15 x Weighted OH circles(ea direction) 10x cuban press Warmup 3 rope up/downs 40′ seld push 10 Russian KB swing 10 goblet squat 3 rope up/downs then 2 min DU practice Skill 3 min rope climb practice Gymnastics 1a: Pull-ups (3×5 tempo pullup) 3 sec hold at top and 3 sec negative rest 60 sec’s 1b: […]

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171017

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 5x med ball PVC stretch (10-15 sec hold) 10x scap pushup Warmup 2 rounds 10 wallball 7 dips rnd 1 – box, rnd 2 – box/ring 5 T2B nnd 1 – supine leg lift, rnd 2 – legs to 90/strict ring row Drill 1a) 3×5 OHS 1b) 3×5 DL rnd 1 – PVC, rnd 2 – […]

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171016

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x single leg RDl 10x Quadruped opposite arm/leg Warmup 500m row then 2 rounds 10 jumping squats 5 double pushup burpee Drill 3×5 Backsquat rnd 1 – BB, rnd 2 – BB+, rnd 3 -BB++ Metcon P1: Metcon (Time) For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Backsquat double pushup burpeeBacksquat should […]

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171014

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x seated wall extension 10x cat/camel Warmup 2 rounds 7 ring rows 5 DB snatch (ea arm) 1 lap around gym: burden carry Drill 3×5 press rnd 1 – PVC, rnd 2 – BB, rnd 3 – BB Strength Shoulder Press (5×3) Start at ~60% and work to a heavy set of 3 press Metcon Metcon […]

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171013

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x single leg glute bridge 10x single leg RDl Warmup 2 rounds 15′ plate push + 20 high knees Drill 3×5 3 position clean rnd 1 – PVC, rnd 2 – BB, rnd 3 – BB then 3×5 hang clean increase load ea round Strength 1a: Sled Push (3×10 yard push) 1b: Metcon (No Measure) 3×20 […]

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171012

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x single leg RDl 10x Quadruped opposite arm/leg Warmup 2 rounds 10 walking lunge (L+R=1) 10 burpee 200m jog Metcon Aerobic Capacity Test (Time) 20 burpee 800m run 40 walking lunge (L+R=1) 1 mile run 40 walking lunge 800m run 20 burpee40m cap alternative row 1000m 2000m 1000m Accessory Warm-up (No Measure) 2 rounds 1 min […]

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171011

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x hip abduction (ea leg) 10 x 4 point hip rotations (ea leg) Warmup 400m jog then 3 rounds 3 HSPU rnd 1 – pike pushup, rnd 2 – feet/knees on box, rnd 3 – strict 20/30/40 DU choose appropriate scale Drill 3×5 T2B rnd 1 – supine leg lift, rnd 2 – legs to 90, […]

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171010

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10 x banded external shoulder rotations 10 x hanging scap retraction (mod on ring) Warmup 500m row then 2 rounds 10 superman/hollow 10 burpee Drill 3×5 chinup rnd 1-supine grip ring row, rnd 2 – feet on box, rnd 3 – strict Gymnastics 1a: Chin-up (3x 5-7) weighted if possible mod 1: partner assisted mod 2: […]

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171009

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10 x seated wall extension 10 x bottom up KB press(ea arm – light) Spider man lunge (30 sec’s ea leg) Warmup 2 rounds 3 DB FS 3 DB thruster 3 DB manmaker 3 rope up/downs 10 Russian twist 6 halfmoon slamballs Metcon P1: Metcon (AMRAP – Reps) 12 min AMRAP 5 man maker 45/25 2 […]

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171007

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) 2×20 second scale hold (ea leg) 10x hip abduction (ea leg) Warmup Coach’s choice Strength Clean and Jerk (1×1) 15 min’s to establish a heavy rep for the day Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row […]

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