Soft Tissue:
Ball Roll
- Pecs
-Triceps
- Infraspinatus
- Calves
- Peroneals

Mobility:
10 Kneeling Adductor Mobs.
10 Wall Ankle Mobs.
10 F- Stretch
10 Scorpion Stretch
10 Rollover V-reach
10 Lateral Lunge to Balance

Warm-Up:
(3 rounds)
12 Step-Ups
10 V-ups
8 Hands off Deck Pushups
6 Pull-ups
4 Turkish Getups
2 Tuck Jumps

SDHP Technique…Any Questions??????

Workout of the Day:

3 Rounds

12 SDHP (115/75)
20 Double Unders
400m Row

Post time and thoughts to comments

Soft tissue:
Foam roll:
T-spine
Lats
Ball roll:
Pecs
Tris

Mobility (2 rounds):
10 Lying shoulder rotation
10 Spiderman walk with rotation
10 Mo money
10 Scapula pull downs
10 Pass throughs

Warm up (3 rounds):
10 Seal jacks
10 Jumping jacks
10 Ring push ups
5 Jumping ring dips
10 DB shoulder press
3 Wall walks

Work out of the Day:

Bench press
5-3-3-2-1-1-1

Post loads and thoughts to comments.

Soft tissue:
Foam roll:
T-spine
IT bands
Lats

Ball roll:
Calves
Glutes
Peroneals

Mobility (2 Rounds):
10 Squat to stands
10 High knee tuck to lunge
10 Iron Cross
10 Single leg supine bridge

Warm up:
2 min jump rope w/no shoes
2 rounds:
10 Step ups
10 KB swings
10 Archer rows
10 Lateral High knees
10 Hollow rocks
10 Squat jumps

Work out of the Day:
20 minute AMRAP
18 Box jumps (24”)
15 Toes to bar
12 Pull ups

Post rounds and thoughts to comments.

Soft tissue:
Foam roll:
Quads
Adductors
Lats
IT bands

Mobility (2 rounds):
10 Kneeling adductor MOB
10 Wlal ankle MOB
10 Squat to stands
10 Spiderman walk w/rotation

Warm up:
500 m row
2 Rounds:
10 wall balls
10 push ups
10 pull ups (reverse grip wide)
10 GHD sit ups
10 ring dips
10 supermans

Skill:
Partner shoulder (elbow) PNF stretch

Work out of the Day:

Front squats
3-2-2-1-1-1-1-1

Post loads and thoughts to comments.

Soft tissue:
Foam roll:
T-spine
Lats

Ball roll:
Tris
Glutes
Calves

Mobility:
10 Supermans
10 Iron cross
10 Shin box
10 Side lunge to balance
10 Squat to stands

Warm up-3 Rounds:
10 Jumping jacks
10 Seal jacks
10 Heidens
10 Lateral High knee
10 Cariocas
10 Straight leg march
10 Lunge with rotation
10 Backward skip
10 Butt kick run

Someone’s been naughty you say….Not a problem!!

Work out of the Day:

For time:

800 m row
150 sit ups
30 ring dips

Just a reminder, the box is closed Friday 12-23 through Monday 12-26 and will reopen with regular hours Tuesday 12-27.
Also, there are LOTS of secret santa gifts still under the tree…come check and see if one has your name on it!  And if you haven’t shared with your secret santa who you are yet…now’s the time!

Soft tissue:

Foam roll:
Quads
Adductors

Ball roll:
Infraspinatus
QL
Calves

Mobility:
10 Squat to stands
10 Spiderman walk with rotation
10 Lying shoulder rotation
10 Wall hip flexor MOB
10 Scorpion Stretch

Warm up:
400 m row @ damper 8
Burgner warm up

2 Rounds:
10 Pass throughs
10 Behind the neck jerk
10 Pull ups
10 GHD sit ups
10 Ring dips
10 Medball cleans
      finish with…
Shoulder mobility

Skill: Clean & Jerk

A CrossFitting Santa…it could happen!

Work out of the Day:

Clean & Jerk
1-1-1-1-1

Post loads and thoughts to comments.

Soft tissue:
Foam roll:
Quads
Adductors

Ball roll:
Chest
Tris
QL
Calves

Mobility-2 Rounds:
10 Kneeling adductor MOB
10 F-stretch
10 High knee tuck to lunge
10 Lateral high knee
10 Mountain climbers

Warm up:
2 minute rump rope

2 rounds:
10 Pass throughs
10 Good mornings
10 Sots press
10 V-ups
10 1 leg deadlift

Work out of the Day:

for time:

KB/DB swings
21-18-15-12-9-6-3
Box jumps
3-6-9-12-15-18-21
Double unders
20 each round