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Warm Up:

  • Airdyne 2 min

  • Quad Stretch

  • Piriformis

  • Side Lunge with Squat x 10

  • Shoulder Mobility

  • Banded SHoulder

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • Hollow Rocks x 25

  • Front Rack Mobility

Strength:

Hang Clean Pulls

  • 3 @ 70%

  • 3 @ 80%

  • 3 @ 90%

3 x 3 Hang Clean with emphasis on plating feet and shooting elbows @ 50%

  • 2” then, 4” then, 6” landings for each set.

WOD:

20 min EMOM

  • 1 Power Clean (185/125) +(225/155)


TODAY’S MINDSET

For the EMOM, you need to get uncomfortable. If you pick a weight you can handle, this is going to be a long and boring 20 minutes. Without limiting you with a percentage, we’d like you to work up to a heavy weight that you can keep your form on. Challenge yourself.

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Warm Up:

  • Run 400m

  • Crossover Hamstring x 8

  • Calf Stretch

  • Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Child’s Pose :30

  • Thread the needle :30 each

  • Beat Swings x 10 (stay tight!)

  • Pull-Ups x 12

  • Diamond Push-Ups x 12

  • Windshield Wipers x 20

  • 5 min free work

WOD:

16 min AMRAP

  • 30 Double Unders +(90 Doubles)

  • 30 Wall Balls

  • Run 400m


TODAY’S MINDSET

Breathe through your wall balls. Stay tight through the squat, don’t collapse! Bounce out of the hole and use that but to propel the ball up.

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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Bootstraps

  • Spiderman

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Diamond Push-Ups x 10

  • Wall Climbs x 3

  • OH Walking Lunges with plate x 10

  • High Ten Sit-Ups x 25

Partner WOD:

  • Partner A - 50 KB swings (53/35) +(70/53)

  • Partner B - holds a Handstand.

  • Switch.

    • If handstand is broken, perform 5 burpees each before continuing.

then,

  • Partner A - 50 box jumps (24”/20”)

  • Partner B - holds plate overhead (45/25)

  • Switch.

    • If the overhead position is broken perform 5 burpees each before continuing.

then,

  • Partner A - 50 Sit-ups

  • Partner B - holds the bottom of a Squat.

  • Switch.

    • If the squat position is broken perform 5 burpees each before continuing.

then,

  • Partner A - 50 Goblet Squats (35/25) +(53/35)

  • Partner B - hangs from pull-ups bar

  • Switch.

    • If the hang position is lost perform 5 burpees each before continuing.


TODAY’S MINDSET

Last work out before the Zombie Apocalypse, so get in the training while you can.

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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Quad Stretch

  • Calf Stretch

  • Piriformis

  • Jumping Air Squats x 10

  • Shoulder Mobility

  • Ring Dips x 10

  • Strict Pull-ups x 5 +(strict MM-Up x 5)

  • Sit-Ups x 25

  • D/F Mobility

Strength:

Tempo Front Squats - [3, 2, X, 2]

  • 3 to parallel, 2 at parallel, bounce out of bottom and drive up fast, rest 2 at the top

  • 4 x 3 @ 70%

WOD:

9 min AMRAP

  • 5 Ring Muscle-Ups (sub mm-up in rig or JBMU)

  • 5 Thrusters (95/65) +(135/95)


TODAY’S MINDSET

The tempo FS will force you to keep your chest up throughout the movement and drive your elbows up to stand. Focus on staying tight and keeping tension when you bounce out of the bottom. It’s not a collapse. Think of a bow and arrow, you’re just putting the last bit of tension on the bow before the arrow shoots away (or in this case, up). If that bow was to have any slack on it as you pulled it back, the arrow would go no-where, and the same applies to you!





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Warm Up:

  • Row 400m

  • Calf Stretch

  • Piriformis

  • Air Squats x 15

  • Shoulder Mobility

  • Banded Shoulder

  • SL Side Jumps x 10

  • Pull-ups x 10 +(muscle-ups x 10)

  • Clapping Push-Ups x 10

  • Sally Tuck-Ups/Hollow Holds

WOD:

  • 10 min Row for distance

    • Rest 2 min.

  • 10 min :30 on :30 off Airdyne


TODAY’S MINDSET

Car-dee-oh. Clearing all the lactic acid built up from yesterday. Have fun!

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Warm Up:

  • Run 400m

  • Back Roll to split x 8

  • Quad Stretch

  • Hip Flexor Stretch

  • Duck Walks

  • Shoulder Mobility

  • Goodmornings x 8

  • Pull-Ups x 12

  • Push-Ups with rotation x 10

  • Pike Push-Ups x 5

  • Tuck-Ups x 10

Skill: OH BB Holds/ Finishing Positions

Strength:

Push Jerks

3-3-3-3-3

WOD:

20 Rounds +(30 Rounds)

  • 2 Burpee Box Jump Overs

  • 3 HSPU

E2MOM

  • Tire Flip


TODAY’S MINDSET

Move Fast! You’ll get rest walking too and from the tire, so don’t stop on your rounds! If you’re taking lots of breaks, or taking too long to transition this one is going out in a big way.

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Warm Up:

  • Run 400m

  • Spiderman stretch

  • Piriformis

  • Shoulder Mobility

  • OHS x 10

  • PVC Sots Press x 5

  • Burpee Pull-Ups x 5

  • Standing Inch Worms x 5

  • Windshield Wipers x 20

  • BB Snatch Grip DL x

  • BB SG Hang-High Pulls x 5

  • BB Muscle Snatch x 5

  • BB OHS x 5

Strength:

Build to a heavy but virtuous complex of:

  • Snatch Pull + Power Snatch + Hang Squat Snatch (Rx+ add snatch balance)

WOD:

“Mini-Nancy”

3 Rounds

  • 15 OHS (95/65) +(135/95)

  • Run 400m

*15 min cap


TODAY’S MINDSET

Unless you’re very comfortable with snatch balance, do not do the Rx+ in the strength. If you don’t have a good OHS, substitute a plate hold or something that develops your squat instead of making you frustrated and re-enforcing poor form.



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Warm Up:

  • Airdyne :30 on :30 off 4 min

  • Crossover Hamstring x 8

  • Atlas Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pect Stretch on Rig

  • Hips to bar x 5

  • Pull-Ups x 10

  • Ring Dips x 10

  • V-Ups x 20

WOD:

14 min EMOM

  • EVEN - 3 Devil Presses +(5 Devil Presses)

  • ODD - 5 TTB +(10 TTB)

rest 3 min.

Recovery WOD:

  • Atlas Stretch :30 ea

  • Thread the needle :30 ea

  • child’s pose 1:00

Rebound 2 min.


TODAY’S MINDSET

New Movement. It’s appropriately named. Stick around for the recovery, and start the week off right!





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Warm Up:

  • Row 500m

  • Back Roll to Split x 8

  • Quad Stretch on wall x 8

  • Calf Stretch

  • Air Squats with 5 sec pause at bottom x 5

  • Goblet Squats x 5

  • Med Ball Clean Wall balls x 5

  • Shoulder Mobility

  • KBS at wall x 10

  • DB HC x 5

  • DB SP x 5

  • DB Snatch x 5 each

  • Sit-ups x 25

WOD:

“Greg Alia”

4 Rounds for Time

  • 23 Russian Kettlebell Swings (1.5/1 pood)

  • 23 Box Jumps (24/20 in)

  • 23 Sit-Ups

  • 23 Dumbbell Snatches (35/25 lb)

  • 23 Goblet Squats (1.5/1 pood)

  • 23 Double-Unders

  • 23 Medicine Ball Cleans (20/14 lb)

Then:

  • 186 seconds (3:06) Plank Hold


TODAY’S MINDSET

Come in out of the cold. Some lighter movements, chipper style. Move with purpose and virtuosity.

102018

Warm Up:

HN, BK, SS, CAR, NK’s

  • Calf Stretch

  • Quad Stretch

  • Piriformis

  • Inch Worms

  • Burpee Borad Jumps

  • Crab Walk backward/forward

  • Shoulder Mobility

  • Unison Pull-Ups x 10

  • Unison TTB x 10

  • High-Five Push-Ups x 10

  • High Ten sit-Ups x 20

Partner WOD:

“Scooter”

With a Running Clock in 35 minutes

First, AMRAP in 30 minutes (with a Partner)

  • 30 Double-Unders

  • 15 Pull-Ups

  • 15 Push-Ups

  • 100 meter Sprint

**Partners alternate rounds

  • Then, 5 minutes to find a 1-rep-max Partner Deadlift


TODAY’S MINDSET

Scale the Doubles if you need to. Each Round should take 1-2 minutes tops.

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