11/17/18

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

Mobility

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.

Front Rack Stretch (No Measure)

Laying on your chest, place your elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

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.

Metcon

Metcon (Time)

21-15-9

Thrusters #95/#65

Pull-ups

15-12-9

Thrusters #115/#75

C2B

*Optional

12-9-6

Thrusters #135/#85

Bar Muscle-ups

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11/16/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Calorie Row

10 Walking Lunges

20 Mountain Climbers

Dumbbell Warmup (No Measure)

(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

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.

scorpions (No Measure)

laying on your stomach with arms reached out to your sides, reach opposite leg to opposite hand

Metcon

Metcon (4 Rounds for reps)

4 Rounds

Within a 3 minute window:

15/12 Calorie Row

16 DB Step Overs #35’s/#20’s

Max Burpees Over Rower

*rest 1 minute

Accessory

Metcon (No Measure)

3 Rounds

8 WB Transfers

32 Russian Twists (16R/16L)

11/16/18

CrossFit Claddagh – Barbell Club

Warm-up

Weightlifting

Metcon (Weight)

20 min AHAP

3 Power Cleans + 3 Front Squats + 1 Push Press + 1 Push Jerk + 1 Split Jerk
This a complex…no putting the bar down.

Skill/Strength

Romanian Deadlift (3×5 @ complex weight )

Superset with DB Speed Reverse Lunges (5 per leg)

Accessory

Metcon (No Measure)

3 Rounds

8 Seated Box Jumps (w/ 1 legged landing)

11/16/18

CrossFit Claddagh – Claddagh 30

Warm-up

Dumbbell Warmup (No Measure)

(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Metcon

Metcon (Time)

6 Rounds

10 ALT DB Snatch

13 Sit-ups

16 Air Squats

11/15/18

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

Mobility

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

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

11/15/18

CrossFit Claddagh – Barbell Club

Warm-up

Weightlifting

Metcon (Weight)

20 min AHAP

3 Power Cleans + 3 Front Squats + 1 Push Press + 1 Push Jerk + 1 Split Jerk
This a complex…no putting the bar down.

Skill/Strength

Romanian Deadlift (3×5 @ complex weight )

Superset with DB Speed Reverse Lunges (5 per leg)

Accessory

Metcon (No Measure)

3 Rounds

8 Seated Box Jumps (w/ 1 legged landing)

11/15/18

CrossFit Claddagh – Claddagh 30

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

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

1 Shuttle Run

16 Box Jump Overs

12 Ring Rows/Pull-ups

8 Hang DB C&J (4R/4L)