092419

i believe in u.jpg

Warm Up:

  • Jumping Jacks x 25

  • Spend 3-5 min stretching your legs

  • Group Warm Up:

  • Unison Air squats x 15

  • Shoulder Mobility

  • OHS x 5

  • Sots Press x 5

  • Pull-Ups x 10

  • Push-Ups x 10

  • V-Ups x 10

  • Burgener as a class

  • snatch drops 2 x2

Strength:

Work up to a heavy power snatch for the day

then,

Work up to a heavy Back Rack Snatch Grip Push Press for the day

WOD:

5 min AMRAP of the complex:

  • 1 Hang Power Snatch (at 80% of above)

  • 2 OHS

  • 1 Snatch Balance

*Complex must be unbroken to count as a rep


TODAY’S MINDSET

Spend some time on snatch form today. When it comes to the complex, if you need to scale the weight, that’s fine. Go as heavy as you know you can keep good form. If squat snatches are not your friend yet, it’s ok to power snatch and ride it down. You have to start somewhere, so todays the day!

092319

hope.jpg

Warm Up:

  • Run 400m

  • 3-5 min Free Stretch

Group Warm Up:

  • Quad Stretch on wall

  • Crossover Hamstring x 6

  • fwd lunges x 10

  • back lunges x 10

  • Jumping Air Squats x 10

  • Shoulder Mobility

  • MBC WB x 5

  • standing ring dips x 10

  • Flutter Kicks x 20

  • 3 Tabata Rounds:

    • Grasshoppers

    • Air Squats

    • Push-Ups

SKILL:

  • Ring Dips/kipping ring dips

WOD:

  • Row 800m

  • 55 Wall Balls

  • 45 Ring Dips

  • 35 Burpee Box Jump Overs


TODAY’S MINDSET

If you need to scale reps, scale some reps. Have some fun and smile through those burpees!

092219

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Warm Up:

As a Group

  • Run 200m

  • Atlas Stretch

  • Spiderman with twist

  • Piriformis

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Push-Ups with rotation x 10

  • DB DL x 5

  • DB HC x 5

  • DB SP x 5

  • DB FS x 5

  • Sit-Ups x 20

WOD:

“Zirkle”

12 Rounds for Time

  • 200 meter Run

  • 7 Pull-Ups

  • 8 Dumbbell Cleans (2x50/35 lb)

  • 4 Handstand Push-Ups


TODAY’S MINDSET

Get after it! Us ether runs as a recovery, slow down your breathing and get your heart rate under control. Come back in take 10 seconds and attack the gymnastics!

(and yes….squat.)

092119

vitamins.JPG

Warm Up:

Run 400m as a group

Group Warm Up:

  • Jumping Jacks x 20

  • Mountain Climbers x 20

  • Standing Inch Worms x 5

  • Bootstraps x 5

  • Back Roll to Air Squat x 5

  • Shoulder Mobility

  • Unison TTB x 10

  • KBS @ wall x 10

  • Roxanne Burpees

Partner WOD:

  • 100 Hanging Knee Raises

  • 80 synchro KBS (53/35)

  • 60 High Five Push-Ups

  • 40 Bench Presses (155/105)

  • 30 synchro bar facing burpees

  • 20 Sandbag Tosses (150/100)

  • 10 Med Ball Tosses (30/20)

22 min time cap*


TODAY’S MINDSET

Split up the reps that don’t say “synchro.” Less weight but high reps, so move quickly and limit transition time. Spot each other on the bench, and keep the sandbags moving. (Don’t use the ones with the ball on top!)

092019

thristers.jpg

Warm Up:

  • Run 400m

  • Free Stretch 3-5 min.

Group Warm Up

  • Bootstraps

  • Quad Stretch on wall

  • Side Lunge with reach x 10

  • Side Lunge with Squat x 10

  • Air squats x 20

  • Shoulder Mobility

  • Bar Lat Stretch :30

  • Banded Shoulder

  • Seated D/F stretch

  • Hollow Rocks x 20

  • Supermans x 20

Skill: Muscle Up Progressions with bands

  • Toes-Hips (bounce into hip extension)

  • Turn-Over (start close to rings and practice becoming a meatball and turn over the rings)

  • Toes-Hips, tuck heels, meatball/turnover

WOD:

  • 33 Thrusters (115/75)

  • 11 Ring Muscle Ups

  • 22 Thrusters

  • 22 CTB

  • 11 Thrusters

  • 33 Pull-Ups


TODAY’S MINDSET

Perform the muscle ups with bands in the rings at whichever progression you are proficient. Same goes for the CTB and pull-ups. Make sure your CTB can be clearly told part from your pull-ups. Thrusters are thrusters. Keep that bar on your shoulders as long as possible!



091919

just be.JPG

Warm Up:

AIrdyne :30 on :30 off x 5

Group Warm Up:

  • Bootstraps x 5

  • Atlas Stretch x 2 ea

  • Back Lunge with twist x 10

  • Shoulder Mobility

  • 1 Round Cindy

  • 25 Hollow Rocks

  • 25 Supermans

  • Iron Cross

  • Windshield Wipers x 10

WOD:

  • Jailhouse 10

    • Burpees to the bar

    • Sit-Ups

  • immediately into

  • 15-9-6

    • Cals on the Rower

    • Tuck-Ups

  • immediately into

    • 1 min Airdyne max cals.

*score is total time and max cals


TODAY’S MINDSET

Go Go GO! Get those lungs working at full capacity today.

091819

deadlift.jpg

Warm Up:

Run 200m

Free Stretch 3-5 min.

Group Warm Up:

  • Back roll to split x 6

  • Crossover H/S x 6

  • Standing Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • SA SL KB DL x 5 ea.

  • 2 Rounds

    • 10 Pull-Ups

    • 10 Shoulder Taps or 20’ HSW

    • 10 Supermans

Strength:

Deadlift 5 x 8 @ 60%

WOD:

4 Rounds

  • Run 400m

  • 12 TTB

  • 8 Devil’s Press (50/35)


TODAY’S MINDSET

Keep your pace up in the runs. Get right into the TTB and Devil’s Press, minimizing your transition time.

091719

fears.jpg

Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Group Warm Up:

  • Atlas Stretch

  • Glute Stretch

  • Calf Stretch

  • Walking Lunges x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Push-Ups with rotation x 10

  • D/F Mobility

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB Snatch Grip Back Rack Press x 5

  • BB OHS x 5

Strength:

Back Squat 12 x 3 @ 70%

WOD:

10 Rounds

  • 7 OHS (95/65)

  • 25 Double Unders

Time Cap 10 min*


TODAY’S MINDSET

Take your time with the backs squats and focus on form. It’s a lot of volume, don’t get lazy. In the WOD, pick a light weight for your OHS that you know you can handle every round, unbroken.





091619

HSW.jpg

Warm Up:

Run 400m

Free Stretch 3-5 min.

Group Warm Up:

  • Thread the Needle :30 x 2

  • Child’s Pose :30

  • Quad Stretch on wall

  • Piriformis

  • Air Squats x 10

  • Shoulder Mobility

  • Ring Dips x 10

  • Strict Pull-Ups/Muscle-Ups x 5

  • V-Ups x 20

Skill: Pike Push-Ups/Hand Stand Push Up Practice

WOD:

  • 200’ Bear Crawls/ 100’ Handstand Walks

  • 40 Wall Balls

  • 30 Box Jumps (24”/20”)

  • 40 HSPU

  • 30 Box Jumps

  • 40 Wall Balls

  • 200’ Bear Crawls/100’ HSW


TODAY’S MINDSET

Efficient overhead movement will go a long way to keep you knocking out reps today. If you understand the correct way to pike, it will translate to correct form in HSPU. If you have HSPU, but 40 is going to be a bit much, scale the reps.

091519

Warm Up:

  • Run 400m

  • Free Stretch 3-5min

  • Group Warm Up:

  • Bootstraps

  • Spiderman with twist x 2 each

  • Seated H/S stretch

  • Side lunge with squat x 10

  • Jumping Air Squats x 10

  • Shoulder Mobility

  • Inch Worms

  • Mountain Climbers x 20

  • Banded Shoulder

  • BB Warm Up


WOD:

“Terence McShane”

EMOM in 20 minutes

  • For odd minutes, perform:

    • 5 Front Squats (205/115 lb)


  • For even minutes, perform:

    • 5 Burpee Box Jumps (24/20 in)


TODAY’S MINDSET

A tribute to a local hero killed in 9-11. This one should start slow and get real, quick. Don’t let it turn into an AMRAP. Make sure you can finish each minute in under :30-:45.

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