07/23/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

250m ski

10 Scap pull-ups

250m ski

10 Kip swings

250m ski

10 Lat activations

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

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.

Metcon

G.I. Jane (Time)

150 Burpee Pullups

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07/21/18

CrossFit Claddagh – CrossFit

Warm-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.

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

250m Row

10 Snatch (115,80)

250m Row

10 Thruster

07/20/18

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

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

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

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.

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 12

Minute 1: 15 Ab Mat Sit-Ups

Minute 2: 10 Weighted Ab Mat Sit-Ups (20,14)

Minute 3: 12 V-Ups

Minute 4: 8 Med Ball Transfers (20,14)

Metcon

Metcon (Time)

Cash in: 50 Wall Balls (20,14)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Hang Power Clean (135,95)

Cash out: 50 Wall Balls (20,14)

7/19/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

500m Ski Erg

Barbell Warm-up (No Measure)

5 Good mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-legged Deadlifts

5 Front Squats

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

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.

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

Back Squat (1-1-1-1-1)

Split Jerk (1-1-1-1-1)

You will 6 minutes for both lifts to work up to a heavy single with a 2 minute rest between lifts.

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

With a partner :

100 Cal Ski Erg

Max Rope Climbs
One partner skis as the other climbs the rope. Once the 100 calories is done, partners will alternate climbs.

07/18/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

With a 10# plate:

2 rounds of

Front Raises

S2OH

Fast Feet toe touches

Burpees

Air Squat

Ground to OH

Fast Feet in and out

1 min Hold

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.

Gymnastics

Seated DB Shoulder Press w/ oppostie arm extended (3 x Max)

While seated, extend both arms to lockout position overhead. Perform 10 strict presses on right arm while left arm remains extended then switch to left arm while right arm is extended.

Metcon

Metcon (Time)

4 Rounds

25′ Front Rack / Overhead DB Lunge (50,35) each way

12 HSPU

40 Dubs
Scaling:

HSPU – DB push press

40 Dubs – 80 Singles

7/17/18

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

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

Mobility

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.

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

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

07/16/18

CrossFit Claddagh – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8

Shuttle Run

10 Push-ups

10 Mountain Climbers

5 Scap Pull-ups w/ 3 second hold at top

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

Forearm/Wrist Stretch (No Measure)

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

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.

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.

Gymnastics

Banded Lat Activation and Pull Down (3 sets to failure)

Band looped on Pull-up bar with PVC looped through it. Simulate a strict pull-up.
Choose a band that is challenging but that you can do at least 15 reps with

Metcon

Metcon (AMRAP – Rounds)

EMOM 12

Minute 1: 5 Burpees, 12 Pull-ups

Minute 2: 5 Burpees, 6 C2B Pull-ups

Minute 3: 5 Burpees, 3 Bar Muscle-ups
Scaling options:

Pull-ups – ring rows

C2B – jumping pull-ups

Bar Muscle-ups – burpee jumping pull-ups