06/07/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 KB DL

5 Push-Ups

200m Run

10 KB Hip Pops

5 Push-Ups

200m Run

10 Russian KB Swings

5 Push-Ups

4 Minute Shoulders (No Measure)

:30 Palms forward 90 degree rotations

:30 Karate Chops

:30 Palms out 90 degree rotations

:30 Arms extended to sides palms rotate to ceiling/floor

:30 Small circles forward

:30 Small circles backward

1:00 Hold arms extended straight out to sides

Mobililty

Spiderman stretch (No Measure)

from a push-up position, bring right foot just outside of right hand. Keeping foot flat on the ground, and shin vertical, try to work right elbow as close to the ground as posssible. Switch sides.

Couch Stretch (No Measure)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Dive Bomber (No Measure)

On all fours, with hips high, lead with the head and chest down toward the floor and then up toward the ceiling ending with legs and hips on the floor and chest and head as high as possible

Metcon

Metcon (Time)

3 Rounds

800m Run

40 KB Swings

40 Push-Ups

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06/06/19

CrossFit Claddagh – CrossFit

Warm-up

Line Drills (No Measure)

5 minute bike

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

Thumbs Up Child’s Pose (No Measure)

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch. Pointing the thumbs to the sky to emphasize external rotation.

Bird Dog (No Measure)

On all fours, extend left arm and right leg while maintaining a tight core and not rotating your torso. Alternate to opposite arm and leg

Down Dog with Foot Pedal (No Measure)

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Box Jump Overs

10 Cal Ass Bike

8 C2B

Cash out

Weighted Step-ups (10-10-10-10)

Using a KB in front rack position, perform 5 alternating step-ups per leg

06/05/19

CrossFit Claddagh – CrossFit

Warm-up

Junk Yard Dog (No Measure)

With a partner, jump over partner’s arm, legs and other arm. Then jump over partner then crawl under partner. 10 reps of each

4 Minute Shoulders (No Measure)

:30 Palms forward 90 degree rotations

:30 Karate Chops

:30 Palms out 90 degree rotations

:30 Arms extended to sides palms rotate to ceiling/floor

:30 Small circles forward

:30 Small circles backward

1:00 Hold arms extended straight out to sides

Mobililty

Overhead Stretch on Wall (No Measure)

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Chest Stretch (No Measure)

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Pigeon Pose (No Measure)

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Metcon

Metcon (Time)

10-8-6-4-2 Power Snatch

10 Bar Facing Burpees & 30 Dubs after each round

Cash out

Metcon (No Measure)

3 x Superset

Banded Bicep Curl x 20

Banded Tricep Pressdown x 20

Banded Pull-apart x 10

06/04/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thrusters

5 Wall Ball Shots

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

Couch Stretch (No Measure)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Spiderman stretch (No Measure)

from a push-up position, bring right foot just outside of right hand. Keeping foot flat on the ground, and shin vertical, try to work right elbow as close to the ground as posssible. Switch sides.

Russian Baby Makers (No Measure)

Hamstring stretch with knees locked into squat hold holding on to the toes and pushing out on knees with elbows…3 seconds in each hold rotating through ten times

Metcon

Metcon (Time)

5 Rounds

500m Row

30 Wall Balls

06/03/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single arm DB Deadlift (5 ea.)

10 Single arm DB Hang Clean (5 ea.)

10 Single arm DB Shoulder to Overhead (5 ea.)

10 Sit-Up

4 Minute Shoulders (No Measure)

:30 Palms forward 90 degree rotations

:30 Karate Chops

:30 Palms out 90 degree rotations

:30 Arms extended to sides palms rotate to ceiling/floor

:30 Small circles forward

:30 Small circles backward

1:00 Hold arms extended straight out to sides

Mobililty

Thumbs Up Child’s Pose (No Measure)

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch. Pointing the thumbs to the sky to emphasize external rotation.

Dive Bomber (No Measure)

On all fours, with hips high, lead with the head and chest down toward the floor and then up toward the ceiling ending with legs and hips on the floor and chest and head as high as possible

windshield wipers (No Measure)

laying on your back with legs straight or bent at 90 degrees, control legs back and forth with thighs squeezed together UNDER CONTROL

Metcon

Metcon (No Measure)

EMOM 15

12 Alt. Single Arm DB C&J

50′ Overhead lunge

18 Toes to Bar

Cash out

Max Plank Hold (Time)

Plank for max time
Accumulate 1:00 in each side plank then max time in plank

06/01/19

CrossFit Claddagh – CrossFit

Warm-up

Line Drills (No Measure)

5 minute bike

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

Partner PVC Overhead stretch (No Measure)

Lying on your chest holding PVC with a snatch grip, have partner Deadlift the PVC to assist the partner laying down

Partner plate squat therapy (No Measure)

One partner holds a 10# plate out in front of chest with arms fully extended while sitting in a squat. Partner takes plate away while squatting partner tries to maintain position. Switch until each partner accumulates 10 reps of at least a 10 second hold.

Russian Baby Makers (No Measure)

Hamstring stretch with knees locked into squat hold holding on to the toes and pushing out on knees with elbows…3 seconds in each hold rotating through ten times

Metcon

Metcon (Time)

With a partner:

200 Cal Ass Bike

100 Thrusters

50 Rope Climbs

10 HSW (25′ increments)
Partition as needed

05/31/19

CrossFit Claddagh – CrossFit

Warm-up

Plate warmup (No Measure)

2 rounds of

:20 on / :10 off

Plate front raises

steering wheel left

burpees to plate

steering wheel right

fast feet in and out

fast feet front to back

ground to overhead

squats with the plate

4 Minute Shoulders (No Measure)

:30 Palms forward 90 degree rotations

:30 Karate Chops

:30 Palms out 90 degree rotations

:30 Arms extended to sides palms rotate to ceiling/floor

:30 Small circles forward

:30 Small circles backward

1:00 Hold arms extended straight out to sides

Mobililty

Overhead Stretch on Wall (No Measure)

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Couch Stretch (No Measure)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch (No Measure)

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Metcon

Metcon (Time)

3 Rounds

50′ Suitcase Lunge

21 HSPU

15 Burpee Box Jump Over

9 Bar Muscle-Ups