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Push it real good

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Banded Archer Stretch- 1:00 min each side 3 rounds Birddog- 8 each side Half Kneeling Landmine Press- 8 each side :30 sec T-spine stretch-- partner or over medball Specific Warm-up: Strict Press- 5 reps empty barStrengthStrict Press (10 min build to heavy single…

190417

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Quick Line Drills 3 Rounds: 1 min Jump Rope- start with singles then work on doubles in the latter rounds 5 Suitcase Deadlifts* 5 Russian Kettlebell Swings* *Start light and build each round to your WOD weightMetconMetcon (Time)4 Rounds: 50 Double Unders or…

190416

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 1min Jog or other Cardio 10 Walking Lunges/ Box Step Ups 4 Knee to Elbow 4 Ring Rows or Pull-ups Mobility: Calf Stretch Lat StretchSpecific Warm upWarm-up (No Measure)Rope Climb Prep: Modifications: Seated to Standing Half Climb Pull-up or Negative X3…

Oly-time

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 minutes of cardio Banded Shoulder Distraction Barbell Warm-upSpecific Warm upWarm-up (No Measure)Complex Prep: Grab PVC and Bar Hang Squat Clean Prep Elbows High and Outside Hang Power Clean Hang Squat Clean Front Squat Prep: 5 reps Jerk Prep: Push or Split Teach…

Waterfall

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5-10 minutes of coach-led flow/stretching Teams of 3: 30 seconds each station X3 1) Banded Good Morning 2) 1-arm High Pulls 3) Line HopsMetconMetcon (AMRAP - Reps)Team of 3: Both parts will be waterfall style Part A) AMRAP 12: 18/12 Cal Row +…

Bullet Proof

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Medball Circuit Ladder :30 sec each exercise Back to Back Twisty Granny Toss Wallball Toss Lateral Hip Toss- switch sides each throw Sit-up Toss Athletic Burpee/ Around the world- Partner 1 does athletic burpees for the whole 30 sec while partner 2…

4/10/19

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Banded Leg Stretch 3 rounds: 20 Plate Hops 10 Ring Rows 5 Scorpion stretch each sideSpecific Warm upWarm-up (No Measure)Rope Climb Prep: Legless vs Using Legs Teach Foot Lock-- practice from seated if needed 2 minutes practicing climbing scales: Seated to Standing Hand…

4/9/19

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 sec X 4 PVC Pass Thru Kang Squats Mtn Climbers Prone Press UpsSpecific Warm upWarm-up (No Measure)Back Squat Prep: Empty Bar 3 Reps with the tempo Partner up and count the tempoStrengthBack Squat (5X3 Tempo 3 down, 3 hold)MetconMetcon (Time)3 Rounds: 30…

4/8/19

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CrossFit Coldwater - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 1 min Cardio or Jog 200m 5 Kip Swings 5 Push-ups to Down Dog 8 Hollow Rocks 8 Air Squats Mobility: Calf Stretch Shoulder stretchSpecific Warm upWarm-up (No Measure)Toe to Bar: 5 reps mods: toe to target, knee tucks, toe to…