09/19/18

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

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

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.

Weightlifting

3 Position Clean (1-1-1-1-1-1-1)

High Hang, Hang, Floor

Metcon

Metcon (Time)

10-8-6-4-2

Squat Clean

200m Run to start each set
50%-60%-70%-80%-90%

Bonus

Metcon (Time)

4 x 400m run (max effort)
Rest as needed but as little as possible

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09/18/18

CrossFit Claddagh – CrossFit

Warm-up

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

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 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

Metcon

Metcon (AMRAP – Rounds)

3 Rounds

EMOM 9

Minute 1: 15 Cal Ski

Minute 2: 15 Wall Balls (20,14)

Minute 3: 12 Pull-ups

Minute 4: 15 Cal Ski

Minute 5: 15 Wall Balls (20,14)

Minute 6: 9 C2B

Minute 7: 15 Cal Ski

Minute 8: 15 Wall Balls (20,14)

Minute 9: 6 Bar Muscle-ups

09/17/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP8

250m Row

5 Air Squats

5 Squat Jumps

10 Strict Press (light DB’s)

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.

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.

Weightlifting

Shoulder to Overhead Complex (1-1-1-1-1-1-1)

Strict Press, Push Press, Push Jerk, Split Jerk
All reps should be cycled

Metcon

Metcon (Time)

500m Row

21 HSPU

500m Row

15 HSPU

500m Row

9 HSPU

Bonus

DB Vader Press (3 x MAX reps)

DB Vader Press

09/14/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes

:30 step-ups

:30 sit-ups

:30 pvc good mornings

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

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

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)

25 Toes to Bar

25 Burpee Box Jump Overs (24,20)

50 KB Swings (70,53)

25 Burpee Box Jump Overs (24,20)

25 Toes to Bar

Bonus

Strict Toes-To-Bar (3 x max reps)

scale is strict toes as high as possible with straight legs

9/13/18

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

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobility

Barbell Tricep Rollouts (No Measure)

In the squat rack

Forearm/Wrist Stretch (No Measure)

All fours, palms down then palms up, rocking back and forth and in circles

Metcon

Metcon (Time)

5 Rounds

8 Deadlifts #225/#155

12 Ring Dips

4 Rope Climbs

Bonus

Metcon (No Measure)

3 Rounds

10 Back Extensions

10 RDL’s
You choose the weights.

09/12/18

CrossFit Claddagh – CrossFit

Warm-up

Cone Game (No Measure)

With a partner, squat down facing cone. Coach will yell out a command, athletes follow commands until “Cone” is yelled. Athlete who grabs cone first wins! Loser does 3 Burpees

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back

Mobililty

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.

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

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.

Metcon

Metcon (Time)

0:00-10:00 minute mark

30-20-10

Cal Bike

15-10-5

Clean & Jerk (135,95)
Each workout is capped at 10 minutes, if you finish wod 1 before the 10 minute mark rest until 10:00.

Metcon (Time)

10:00-20:00 minute mark

30-20-10

Cal Row

15-10-5

Snatch (135,95)