072717

Warm Up:

  • Row 500m
  • Bear Walks x 1 min
  • Walking Quad Stretch
  • Piriformis
  • Shoulder Mobility
  • OHS x 10
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Russian Twists x 20
  • Burgener as a class

Strength:

12 min EMOM - Snatches (Squat or Power)

  • 0:00 - 3 @ 65% (of the type of lift you're doing)
  • 1:00 - 3 @ 65%
  • 2:00 - 3 @ 65%
  • 3:00 - rest
  • 4:00 - 2 @ 75%
  • 5:00 - 2 @ 75%
  • 6:00 - rest
  • 7:00 - 2 @ 80%
  • 8:00 - 2 @ 80%
  • 9:00 - rest
  • 10:00 - 1 @ 85
  • 11:00 - 1 @ 85

Recover.

3-5 attempts at 1 RM Snatch.

Recover.

WOD:

30-20-10  

  • Dumbbell Snatches (35/25)  +(50/35)
  • Burpees  +(BFB)

*10 min cap

072617

Warm Up:

  • Run 400m
  • Calf Stretch
  • Back Roll to split x 8
  • Wall Squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Grasshoppers x 20
  • BB Hang Power Cleans x 5
  • BB Front Squats x 5
  • BB Strict Press x 5
  • BB DL x 5

Challenge:  Max Height Box Jump     +(max hight pausing squat jumps)

Strength:

Front Squats

  • 15 @ 50%
  • 10 @ 55%
  • 10 @ 60%

WOD:

2 Rounds

  • Run 200m
  • 8 Power Cleans (135/95)  +(185/125)
  • 10 HSPU  +(deficit 45/35)
  • 12 Box Jumps (24/20)

*10 min time cap

072317

BEACH WOD - IT'S ON!

Meet at Cobalt at 8am for rides; or go to Overlook and walk to the LEFT! Look for the Cobalt Tent.

I've been told that if you are at Overlook before 9am you can get in. If you don't have a pass or are not a Babylon Town resident you will not be admitted after that time!

Bring Gloves, a towel and some water! Looks like the rain is going to hold out :)

072217

Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Walking Quad Stretch 
  • Calf Stretch
  • Med Ball Toss Squats x 10
  • Shoulder Mobility
  • Unison Pull-Ups x 10
  • High Five Push-Ups x 10
  • Partner Med Ball Sit-Ups x 10
  • Double Under Practice

Partner WOD:

  • 50 Double Unders per partner
  • 200 Pullups
  • 40 Double Unders per partner
  • 200 Pushups
  • 30 Double Unders per partner
  • 200 Situps
  • 20 Double Unders per partner
  • 200 Squats
  • 10 Double Unders per partner

*Break up the rounds of 200 as you like. 35 min Time Cap.

072117

Warm Up:

  • Slow Row for form 2 min.
  • Squat Series
  • Air Squats x 5
  • Jumping Air Squats x 5
  • Shoulder Mobility
  • Bar Lat Stretch 1 min
  • Banded Shoulder
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 25

Skill: Accessory Snatch Work as a class (Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance)

Strength:

  • Spend 15 min. working up to a heavy 1RM Snatch Balance for the day

then,

  • Find a heavy 1RM OHS for the day

 

 

072017

Warm Up:

  • Airdyne 1 min
  • Quad Stretch
  • Calf Stretch
  • Back Roll Split x 8
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Supermans x 20
  • Hips to Rings x 5
  • L-Hold in Rings - total of :45

Skill Work: Rope Climbs, shoot throughs

WOD:

10 min AMRAP

  • 1 Rope Climb   +(legless)
  • 13 TTB 
  • 8 Shoot Throughs  (out and back = 1)   +(add push up and dip)

071917

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Goblet Squats x 10
  • Jumping Lunges x 10
  • Shoulder Mobility
  • Hollow Rocks x 25
  • Supermans x 25
  • 3 Tabata Rounds Each:
    • Mountain Climbers
    • BB DL
    • BB Goodmornings

Strength: Tire Flips

WOD:

  • 100 Sit-Ups
  • 2 Tire Flips
  • 80 Wall Balls
  • 2 Tire Flips
  • 60 Push-Ups
  • 2 Tire Flips
  • 40 Box Jumps
  • 2 Tire Flips

071817

Warm Up:

  • Row 500m
  • Bootstraps
  • D/F Mobility
  • Quad Stretch
  • Calf Stretch
  • Piriformis
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • as a class, 1 round of:
    • 5 x BB High Hang Cleans
    • 5 x BB Hang Cleans
    • 5 x BB Power Cleans
    • 5 x BB Squat Cleans 
    • 5 x BB Strict Press
    • 5 x BB Push Press
    • 5 x BB Push Jerk

Strength:

 3-4 rounds:  Big Clean Complex for a 1RM

  • without putting down or resting the bar, perform all of the following:
    • High Hang, Hang, Clean, Push Press
    • High Hang, Hang, Clean, Push Jerk
    • High Hang, Hang, Clean, Split Jerk

*If you are not very familiar with ALL of the movements in the BCC, do the following complex instead:

  • Hang Power Clean, Front Squat, Squat Clean, Shoulder to OH

WOD:

  • 8 Hang Power Cleans @ BCC 1RM
  • 4 Shoulder to OH
  • 10 Pull-Ups   +(CTB)
  • 8 Power Cleans
  • 4 Shoulder to OH
  • 10 Pull-Ups
  • 8 Squat Cleans
  • 4 Shoulder to OH
  • 10 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com