7
May

WOD: May 8th, 2018. Gainz!!!

By: Michelle Stafford Leave a Comment

Love Our CFOS Family!!

MAIN – CROSSFIT 

Hot off the PRESS…. Super Inspiring READ!!

The lessons learned, freedom and insight gained by Claudia is profound, coupled with powerful before & after pictures. A MUST READ!!

READ HERE

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Hips / Lats

* Bar Warm – Up / Movement Review:

  • Dumbbell Squat Clean
  • Pull Ups
  • Box Jumps

CONDITIONING WOD:

Squat, Pull & Jump !! #strongertogether

20 Minute AMRAP

  • 10 reps., Dumbbell Squat Clean #45 / #25
  • 15 reps., Pull Ups
  • 20 reps., Box Jumps “24 / “20

Measure: Rds. & Reps       

Goal:  Athletes with focus on breaking reps up in a manner that allows for maximizing rest, while still maintaining  a moderate intensity level. Manage grip between DB and Pull Up Bar, try to keep moving with Box Jumps.

Appropriate Scaling: Athlete will be scaled in weight and box height that allows for quick & consistent sets over the prescribed duration of time.

Post WOD Cool Down

* Lats – Band
* Lateral Lunges / Hip Swings x 10 reps
* Calves – Floor Stretch

DAILY THOUGHT

“Scared is what you’re feeling. Brave is what you’re doing.” – Emma Donoghue 

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