Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 3 Minutes cardio - 20 walking lunges - 20 air squats - 20 ring rows Then: - 10/10 box jump step downs - 10/10 Cross body single arm RDLs - 10 Tempo goblet squats 32x2 Specific warm up - 10 Barbell good mornings - 10 … Continue reading WOD – 6/13/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - Banded lat/ shoulder distraction - 5 down dog to up dogs - 10 PVC pass throughs - 10 reverse grip PVC pass throughs General Warm up - 2 Rounds - 10 Kip swings or swings on rings - 10 Wide stance single KB stiff legged DL - … Continue reading WOD – 6/12/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 30 sec spider stretch + 3 rotations/ side - 1 min dynamic sumo squat hold Then: 2 Rounds - 8 glute bridges - 8/8 side star planks - 5/5/5 top half, lower half full air squats - 10 Hollow rocks Barbell warm up - Dip … Continue reading WOD – 6/11/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up Joint prep routine - neck side to side - neck rolls - Shoulder and arm circles - Arm Swings - Hip circles - leg swings Banded shoulder prep - ‘w’ pull aparts with hold - palms up pull aparts - diagonal pull aparts - pass throughs … Continue reading WOD – 6/10/19

Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 45 250 meter row 250 meter run

Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)- Squat cleans for both - 32x2 tempo for front squat - Build to a heavy complex within 4 working sets.3 Push press + 2 Push jerk (1 - 1 … Continue reading Back East Barbell – 6/8/19

Back East CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)In teams of 4 AMRAP 40 1 Lap equipment carry 60 Deadlifts 225/155# + hang from bar 20 Synchronized burpees over bar 1 Lap equipment carry 60 Ground to overhead135/85# + wall sit 20 Synchronized burpees over barEach team will have the following equipment : - … Continue reading Partner WOD – 6/8/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Tabata jump rope warm up Then: - 2 rounds - 8 Pass throughs - 8 Band pull aparts - 8/8 Cross body single arm RLD - 8 Goblet squats - 30 Sec handstand hold WOD Build up 2 sets 15 double unders 2-3 HSPU 1-2 … Continue reading WOD – 6/7/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - 1 min Butcher block stretch - 30 sec Calf stretch/ side General warm up - 10 Pass throughs - 10 Cossack Squats - 10 Band pull aparts - 5 Close stance squats - 5 Banded strict press/ side - 5 Wide stance squats - 5 Band overhead … Continue reading WOD – 6/6/19

Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 3 Tempo Overhead squats (1 - 1 - 1 - 1)Build to a heavy complex for the day.- 15 minutes to work though 4 sets. - Tempo for the overhead squats is: 32x2 - Work on perfect positioning with heavy loads. - No misses this week!1 … Continue reading Back East Barbell – 6/6/19