1.21.16 – WOD 

  
5pm mobilizing their hips before some heavy Push Presses and a long chipper. Mobilizing and activating before intense exercise will reduce the chance of injuries. This is a major goal for our athletes to stay supple and healthy. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 20 Russian Twist w/ KB 

Evens = SMART Goal Work 

WOD:

Every 3 minutes X 7 sets (21 minutes)

5 Deadlifts, 275/185

7 Ring Dips

9 Burpees 

11 ABMAT SU 

Optional Accessory Work:

40 Bench Press, 65% of your 1RM*

*every time you break perform a 30 second Wall Sit 

BaseFit

WOD:

25 minute Partner AMRAP of:

Row 500/400 meters (250/200 each)

30 Medball Cleans

20 Pull-ups

10 V-ups 

Mobility WOD:

Hip stabilization drill 

Hip mobilization with bands (anterior lateral)

Overhead banded squat drill

Scapular stabilizing drill on wall

Thoracic opener bar

Quad mash

Triceps mash

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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