CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 15 min
Choose your own adventure, work on your Goat!
Jumping Practice, work on box jumps building in height
-or-
Double Unders, work on skips and DU’s
-or-
Rope Climbs
-or-
Pistol Squat Progressions
-or-
Ring Dips
Conditioning – 25 min
AMRAP in 20min with a partner:
“Hockey Night in Canada”
30sec Max Wall Balls (14/20)
30sec Max Burpees
*alternate rounds with a partner
*must sit down on a box when resting between rounds
Recovery – 5min
Hip Openers
Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 20 min
Review the Air Squat
+
Russian Swings progressing to American Swings
Strength & Conditioning – 20 min
AMRAP in 20min with a partner:
“Hockey Night in Canada”
30sec Max Wall Balls (14/20)
30sec Max American KB Swings
Recovery – 5 min
Hip Openers
Sport
Sport
In Sport Class:
A) Handstand Hold 6 x 10sec using the nose to the wall starting position
B) Handstand Walk from the nose to the wall starting position x 6 sets
C) 4 Rounds for reps: 2 min Rowing (Cal), 2 min HSPU
D) RDL 3 x 20 @ 55%
E) Resisted Plank 10 x 30sec on/off (red/blue)
