052119

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Warm Up:

  • Row 500m

  • Quad Stretch

  • Squat Series

  • D/F Mobility

  • Air Squat Jumps x 10

  • Shoulder Mobility

  • Ring Rows x 15

  • Ring Dips x 10

  • Twisting Sit-Ups x 20

WOD:

Death by Thrusters

  • EMOM increase Thrusters by 1 until you can’t complete the reps

Recover 3-5 min.

  • Back Squat 4 x 4 @ 70%


TODAY’S MINDSET

Keep your back tight and chest up! Throw the bar off your shoulders instead of pressing it from the bottom. See how far you can get. Don’t give up when you get uncomfortable!

052019

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Warm Up:

  • Run 200m

  • Side Lunge with Reach x 10

  • Back Roll to Split x 10

  • Shoulder Mobility

  • OHS x 10

  • Ring Rows x 5

  • Lat Rolls 1 min x 2

  • Prayer Stretch

  • Strict Pull-Ups x 5

  • Kipping pull-ups x 5

  • Hollow Rocks x 25

  • Supermans x 25

WOD:

5 Rounds:

  • Run 400m

  • 20 Pull-Ups


TODAY’S MINDSET

Pace the runs. You want to be able to come in and jump right on the bar.

051919

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Warm Up:

  • Indian Run Around the Block

  • Spiderman

  • Quad Stretch

  • Downward Dog :30

  • Banded Shoulder

  • Jumping Lunges x 10

  • Box Step Ups x 10

  • Pull-Ups x 10

  • Hand Release Push-Ups x 10

  • Flutter Kicks x 20

WOD:

“The Iron Throne”

7 Rounds for time

  • 4 Seated Strict Presses (115/75)

  • 10 Back Rack Sit-Stands

  • 14 Alternating Front Rack Bend the Knees (lunges)


TODAY’S MINDSET

Someone’s going to sit on the throne….might as well practice, just in case. Core strength is key throughout this one. Keep your chest up and and tight.

051819

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Warm Up:

  • Indian Run around the block

  • Back Roll to split x 8

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Goodmornings x 10

  • Mountain Climbers x 20

  • KBS at wall x 10

  • Partner Leg Throw Downs x 10 each

Partner WOD:

On a 22 min Clock:

Partner A does an AMRAP of

  • 20 KBS

  • 20 Box Jumps (24”/20”)

While Partner B Runs 400m


TODAY’S MINDSET

Keep the AMRAP going while your partner runs. Pick up exactly where they left off for total rounds of KBS and BJ.

051719

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Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • D/F Mobility

  • Pausing Air Squats with plate x 10

  • Shoulder Mobility

  • Burpee Pull-Ups x 5

  • 3 Rounds BB DT

  • 12 DL

  • 9 Hang Cleans

  • 6 S2OH

  • Hollow Rocks x 20

Strength:

7 x 1 Tempo Front Squat, increasing

  • 5 to parallel; 3 at Parallel; 2 to bottom; hold for 5; explode up

WOD:

4 Rounds

  • 1 Rope Climb

  • 15 Thrusters (135/95)

  • 1 Rope Climb

  • 10 Hang Cleans


TODAY’S MINDSET

Breathe into you belly, brace your core and keep your chest and elbow high! Don’t worry, after the pausing front squats, those heavy thrusters are going to feel like a picnic.

051619

dubs.jpg

Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Ring Rows x 10

  • Ring Dips x 10

  • Plate Ground to OH x 10

  • Burpees to plate x 5

  • Hollow Rocks x 25

  • Supermans x 25

Skill: Row Technique/Max Doubles :30 sec.

WOD:

12 min. EMOM:

  • Row 10/7 cals

  • 15 Double Unders


TODAY’S MINDSET

If you are not a double under ninja, take 25% of your max doubles in :30 and use that instead of the 15. If you are new to doubles, or very inconsistent, keep your attempts to a number that takes about :15 tops. If the row takes more than :30, scale it back.

051519

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Warm Up:

  • Run 400m

  • Calf Stretch

  • Atlas Stretch

  • Side Lunge with Squat x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Beat Swings x 5

  • Pull-Ups x 5

  • CTB x 5

  • Rvs Push-Ups x 10

  • Strict TTB x 10

WOD:

  • Run 800m

  • 10 BMU

  • Run 400m

  • 15 CTB

  • Run 200m

  • 20 Pull-UPs

then,

  • 200’ SA OH Walking Lunges (50/35)


TODAY’S MINDSET

Try to pace your runs so you can get right up on the pull-ups. Go immediately into the OH walking lunges and hang on!

051419

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Warm Up:

  • Row :30 on :30 off for 4 min

  • Bootstraps

  • Butterfly Stretch

  • Quad Stretch

  • 180* Air Squats x 10

  • Shoulder Mobility

  • Thread the Needle :30

  • Goodmornings x 10 (KEEP YOUR BACK STRAIGHT!)

  • 2 Rounds:

    • 5 Pull-Ups

    • 10 Push-Ups

    • 10 Russian KBS

Strength:

  • Deadlift 5,3,2,2,1,1,1

WOD:

2 Rounds:

4 min AMRAP

  • 5 Deadlifts (185/135)

  • 5 Front Squats

  • 5 Lateral Burpees over the bar

Rest 2 min.


TODAY’S MINDSET

Pick things up and put them down. When it comes to the Metcon, Don’t put that bar down. Don’t waste time thinking about it, just GO!

051319

monday.jpg

Warm Up:

  • Jumping Jacks x 25

  • Calf Stretch

  • Quad Stretch

  • Piriformis

  • Air squats x 10

  • Shoulder Mobility

  • Ring Dips x 10

  • Ring Rows x 15

  • Tuck-Ups x 20

WOD:

  • 75 Wall Balls for time

  • EMOM 4 HSPU

15 min cap


TODAY’S MINDSET

This one comes from Jacob Heppner. Looks spicy. Don’t scale the wall balls, scale the HSPU. Make sure whatever number you and coach decide on, it’s something you are confident you can repeat for at least 5-6 rounds.

051219

what-do-we-say-to-the-god-of-burpees-not-today.jpg

Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Boostraps

  • Quad Stretch

  • Air Squat

  • Knees to Squat x 5

  • Shoulder Mobility

  • Banded Shoulder

  • Pull-Ups x 10

  • Push-Ups with rotation x 10

  • Sit-Ups x 25

WOD:

“The Battle of King’s Landing”

  • 20 Burpee Box Jump Overs (24/20)

  • Handstand Walk 50’ (sub 25 Shoulder Taps)

  • 20 Burpee Box Jump Overs (30/24)

  • Handstand Walk 50’ (sub 25 Shoulder Taps)

  • 20 Burpee Box Jump Overs (36/30)

  • Handstand Walk 50’ (sub 25 Shoulder Taps)


TODAY’S MINDSET

Game of Thrones Week 5! Stay Low. Avoid Scorpion Arrows, jump over dragon flames. Make sure of each box jump. Stay steady and breathe.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com