Month: September 2017

Saturday, 092917

  Prep 5 min rolling out upper body: Scaps Chest Lats **athlete specific, spend more time where needed # Warm-up 3 min bike intervals Start w/ :20 easy/:20 hard/:20 sec easy **continue pattern till 3 mins is up – 3 Rounds 10 lunges 100m run 8 push-ups w/Downward dog 8 PVC dislocates 6 strict pull-ups …

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Friday, 092917

  Prep 1:15 rolling outhit flexors **each :45 sec rolling out chest each side # Activation 10 Quadruped ext/rot. **each https://www.youtube.com/watch?v=oaCAqozZwMQ 10 banded goodmorings 7 banded side steps in place** 1 leg at a time 10 standing DB scott presses **light **https://www.youtube.com/watch?v=BWoN4Og7BEA # Warm-up 2 Rounds 20 Jumping jacks **straight arms 20 Mountain climbers 10 …

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Wednesday, 092719

Join us October 7th @CrossFit Free, start time @10am   Activation 15 Banded external rotations **arm by side & @90 degree elbow 12 Wall sit double plate press **https://www.youtube.com/watch?v=ejRE57FOFaQ&t=5s Single straight arm banded pulldowns: 10 reps** **https://www.youtube.com/watch?v=SUEvPczIlWA # Warmup 12/9 cal bike 10 air squats 8 close grip push-ups 6 strict pull-ups x2 – 7/5 …

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Tuesday, 092617

  Activation Single leg banded hip flexor pulls: 12 reps **each **https://www.youtube.com/watch?v=drh1C9wVVYI Single leg glue bridges: 8-10 reps **each 10 Back extensions # Dynamic activation 20 alt walking calve raises 30’ft light skips 20 steps on heels 30’ft running high knees 200m run # Warm-up 4 min row interval :30 hard/:30 easy – KB Warm-up …

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