THURSDAY
CrossFit 5000 – CrossFit
Renegade Rows:
https://www.youtube.com/watch?v=N05xny0uXBo
Mobility
Foam Roll/Trigger Point :60 secs each of the following each side
Calves/Achilles (Low)
Calves (High-mid and back of the knee
Hamstrings
Outer Quad
Inner Quad
Middle Front Quad
Butt/Lower Back
Upper Back (Middle)
Upper back each side (back of shoulders to under arm pits)
Front Side Pec/Chest
Hold any spots that are sore trying the get them to release. Do a full :60 secs on each spot per side.
A) Upright Lunge
Get in to a 90 degree lunge, stay upright and squeeze glute. Stabilize through from leg and squeezing back flute should stretch out the quad/hip flexor on the leg where the knee is down
B) Lizard Stretch 3mins Per side
Lunge with back foot flat, front knee over the toes, stay square in the hips. Either have both hands beside the front foot or rest elbow on the ground (can also use a block or ball if you can get low). Start easy with this a sink lower each minute if you can
C) Pigeon Stretch 2mins per side
Focus on being up right in torso. Chest up, hip forward. Flatten back foot if possible
D) Down Dog Calf Stretch 2 x :60 secs per side
Get in downward position take one foot off the ground rest it on the heel of the other foot. The foot that is touching the ground, press heel to the ground to get that leg straight completely.
E) Straddle Stretch 2 x 2mins
Elevate butt on ball or block to get a better lean into the position. Start easy and the your body tell you when to drop lower. Get up walk around for at least 1 min in between sets
Try to set yourself a time for each movement, put on some music or some replays of favourite sport and focus on your body.
Metcon (4 Rounds for time)
OVAL WOD
Todays meant to be pretty wet and cold just just be prepared. Or if the track or park is super wet, jump down and swim the following ahaha! (joking)
Warm up:
Light 200m Run
30 High Knees
20 Walking hamstring stretch*
200m Run
*Extended one leg out, with straight knee, heel touch ground and toe pointed lean in towards the knee, then stand up step forward in other leg.
Build up to the following:
Set 1: Run 400m or One Lap
Set 2: Run 800m or 2 Laps
Set 3: Run 1200m or 3 laps
Set 4: Run 1500m or 4 laps
Rest 3mins in between.
Goal is to try each set and see how you go. If you haven’t done much running its about trying to get all runs down with 3 mins rest.
For those that run a bit, the aim is to push the pace but also mindful of the 3min rest so you can achieve the best time of each set. These should be fast.
Metcon (Time)
DUMBBELL WOD
Warm up:
2 rounds
30 Star jumps
3 Walk outs
:30 sec Table top hold
Strength:
Min 1: Left side DB renegade row (elevate bottom hand)
Min 2: Left side Dumbbell Push Press
Min 3: Right Side DB Renegade row (elevate bottom hand)
Min 4: Right Side Dumbbell Push Press
-For 4 total rounds (16 mins)
Goal is to work for the full minute with good form!
Workout:
30 Single Arm Dumbbell Devil Press (Alternating arms)
20 Push Ups
20 Single Arm Dumbbell Devil Press (Alternating arms)
20 Push ups
10 Single Arm Dumbbell Devil Press (Alternating arms)
20 Push ups
https://www.youtube.com/watch?v=yJU2Iip-RZ8
Metcon (Time)
KETTLEBELL WOD
Warm up:
2 rounds
30 Star jumps
3 Walk outs
:30 sec Table top hold
Strength:
Min 1: Left side KB Renegade row (elevate bottom hand)
Min 2: Left side Kettlebell Push Press
Min 3: Right Side KB Renegade row (elevate bottom hand)
Min 4: Right Side Kettlebell Push Press
-For 4 total rounds
Goal is to work for the full minute with good form!
Workout:
30 Burpee into Single Arm Kettlebell clean and Jerk (Alternating arms)
20 Push Ups
20 Burpee into Single Arm Kettlebell clean and Jerk (Alternating arms)
20 Push ups
10 Burpee into Single Arm Kettlebell clean and Jerk (Alternating arms)
20 Push ups
Metcon (Time)
BODYWEIGHT WOD (NO EQUIPMENT)
Warm up:
2 rounds
30 Star jumps
3 Walk outs
:30 sec Table top hold
Strength:
Min 1: Left Side Plank Reach throughs or just hold
Min 2: Left leg/knee down right leg raises Push ups
Min 3: Right Side Plank w/reach through
Min 4: Right Leg down, left leg raised push ups
-For 4 total rounds
Goal is to work for the full minute with good form!
https://www.youtube.com/watch?v=aVW1vXEvPeY
Workout:
30 V-Ups
20 Push Ups
20 V-ups
20 Push ups
10 V-Ups
20 Push ups
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