05/22/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 6

5 Goblet Squats

5 Russian KB Swings

5 Goblet Lunges (ea. leg)

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

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.

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.

Weightlifting

Front Squat (5-5-5-5-5)

40%-50%-60%-70%-80%

Metcon

Metcon (Time)

4 Rounds

20 Wall Balls

20 Russian KB Swings

20 Goblet Lunges

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05/21/19

CrossFit Claddagh – CrossFit

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

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

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.

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.

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

20 DB Snatch

40 Push-Up

20 Toes to Bar

Cash out

Partner Leg Throws (3 x max reps)

Partner A Lying on back with legs up straight, partner B standing behind. Partner B will throw Partner A’s legs toward floor straight or to either direction. Partner A resists legs hitting the floor.

Weighted V-Ups (with handoff) (12-12-12)

05/20/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

10 Deadlift

10 Step-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

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

scorpions (No Measure)

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

Angry cat/Sad cat (No Measure)

On all fours, alternate between pushing belly button down to the floor arching the back in one direction and pushing the belly button up to the ceiling and rounding the back in the other direction

Weightlifting

Deadlift (5-5-5-5-5)

40%-50%-60%-70%-80%

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

05/18/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

5 Lock and Stand on Rope

10 Med Ball Cleans

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.

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

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

Metcon

()

Metcon (Time)

With a Partner:

3 Mile Run

30 Rope Climbs

45 Sand Bag Cleans
Break reps as needed

2 people can run at a time, but only 1 person working at a time on rope climbs/sand bags

05/17/19

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row 10 Cal

5 Scap Pull-Ups

Ski 10 Cal

5 Kip Swings

Bike 10 Cal

5 Kip Swing w/ Lat Activation

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

Banded Lat Pressdowns (No Measure)

Hang a band from pull-up bar, loop band around PVC and perform lat pressdown (activation) 2 sets of 10 reps

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.

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 (Time)

Team of 3

120 Pull-Ups

120 Cals

90 C2B

90 Cals

60 Bar Muscle-Ups

60 Cals
Split work as needed

05/16/19

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

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

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.

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.

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 (Calories)

EMOM 16

Minute 1: 10 Front Squats

Minute 2: 12 Box Jump Overs

Minute 3: Max Cal Bike

Minute 4: Rest
Score is total Calories biked.

Note weight in comments.

05/15/19

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

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

Banded Shoulder Distraction (No Measure)

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Banded Hamstring Stretch (No Measure)

With locked knee loop band under center of foot. Lay back and pull to find stretch. Repeat with leg open to one side and closed to the other side.

Metcon

Metcon (Time)

4 Rounds

6 Strict HSPU

12 Deadlift

12 HSPU

6 Power Clean

25′ HSW