Clean EMOM

Monday, January 29, 2018
 
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
 
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

 
wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
 
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

 

Wednesday EMOM

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway) 
Adjust weight as needed.
 

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar
 

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

EMOM Day

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REMINDERS

 Barbell Prep with Coach Rafael at CF2222 –

Starts January 26th – INFO

 Gymnastics Class (don’t be scared – lots of upper body and core work) at CFCP –

 Starts January 25th – INFO

Dynamic warm up
Group warm up
SKILL
Muscle up practice 7- 10 minutes
Muscle up turnovers
Ring swings
20 minute emom 
Odd minutes
3 cleans + 3 push press  – you pick it
Even minutes
5-7 c2b pull ups + 4  burpees
Mad mobi 
Hamstring stretch
Lat stretch band
Calf stretch
Press ups.

Barbell Rows

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COMING UP

Gymnastics Class

* Improve your Core Stability

* Build Foundational Strength

* Overall Fitness Workouts

January 25th – 8 weeks

Monday/Wednesday – 4:30pm

You DO NOT have to be a member of CrossFit Cedar Park in order to sign up for this program.

If you want to participate in Gymnastics Class and CrossFit, email robin@crossfitcp.com for a combo rate.

REGISTER

More information, contact info@crossfitcp.com

CROSSFIT OPEN PREP

BARBELL TRAINING

at CrossFit 2222

T/TH – 6:45pm

January 26 – February 18

* Mobility Assessment with specific exercises to improve Range Of Motion
* Better understanding of Biomechanics of Olympic Lifts
* Small Class to Coach Ratio
* Cycling the barbell during workouts (Snatch, Clean and Jerk, Thruster, Sumo-deadlift High Pull and Push Press)
*You will be prepared for the open or your next workout
Dynamic movement prep 
Group warm up
50 n 50 ghd
Skill
Practice rope climbs
Strength
Bent over barbell row
5-5-5-5.  By feel flat back
Wod
Emom for 21 minutes
Minute 1.  10-15 calories row
Minute 2.  5-7 power snatch 115/75
Minute 3.  5-7 hspu
Mad mobi 
Roll quads
Keg stretch
Hamstring up n over
Shoulder bully
Knee on the wall

 

Holly Jolly VII Finale

THIS SATURDAY

9:30am – Holly Jolly VII Finale

Show up and get some!!!

Free Wod Saturday  People – come join in the fun with our HJ Finale

SUNDAY

9:00am – ReFlex Yoga

12:00pm – Skillz & Sprintz

WHAT ELSE??

We have 4 adopted families between CrossFit Cedar Park and CrossFit 2222 and we need your help.

Please help us by donating funds to your coach and Robin can go shopping for the remaining gifts.

SIGN UP

Adopt-A-Family Sign Up #1

or

Adopt-A-Family Sign Up #2

dynamic movement prep 
Group warm up 
Skill 
Pistol practice and variations
Then max pistols (scaled if needed) in 2 minutes
Wod 
Emom 21 minutes
First minute 10-12 Toe2bar
2nd minute  12-15kb swings 1.5/1.0.
3rd minute   3 oh squats. (You pick it)
MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over