Getting Work

THINGS TO KNOW

Bad weather is coming again. Please remember we follow Leander ISD guidelines. If they have a delay, so will we.

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REMIND ME

 

SATURDAY

9:30am – Open Gym

10:30am – 15.2

SUNDAY

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic warm up 
Group warm up
Burgener warm up 
Then
Strength
Build to a heavy Overhead squat
in 10 minutes.
Wod 
Amrap in 6 minutes
12 box jumps 24/20
20 steps lunges
Rest
Tabata row.
Score meters
MAD Mobi
Calf stretch 2 min holds
Lat band stretch
Knee on the wall
Press ups

Get your mobi!

Don’t forget to Mobi!!

Dynamic warm up 
Group warm up
50 n 50 ghd.
Practice
Handstand walks /partner
Burgener warm up
Emom. For 6 minutes. 
1 Hang squat clean+
1 front squat.
Final minute amrap hang squat cleans
Score total reps and weight used
Rest
Wod 
20 minute amrap
25 double unders
15 wall ball
12 burpees.
MAD MOBI
Calf stretch
Roll calves
Lat stretch band
Knee on the wall
Hamstring up n over

Funday Friday

WEEKEND INFORMATION

Saturday

9:30am – Open Gym

10:30am – CrossFit Open 15.1

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic Movement Preperation

Warm up 

Hamstrings
Leg Swings
Banded shoulder stretches

Row 4 minutes moderate
Last 30 seconds – 1 minute hard.
30 n 30 Ghd.

Thoracic extension
And shoulder stretches to loosen up your overhead movements.

Warm up specific movements
T2b
Snatch
Deadlift

Warm up clean and jerk to 80-85%

Rest /Move around for a couple minutes

3-2-1 go

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

MAD MOBI

Shoulder Bully

Hamstring up and over

Press-ups