Father and son, Andre & Dre W., pushing their limits together.
Thursday/Friday
CrossFit
SMART Goal Work:
EMOM X 10 of:
Odds = SMART Goal Work
Evens = Mobility exercise from posters
WOD:
For time:
21 Clean & Jerks, 95/65
Run 400 meters
15 Clean & Jerks, 135/95
Run 400 meters
9 Clean & Jerks, 165/125
Run 400 meters
Optional Accessory Work:
50 Hollow Rocks
50 Russian Twists
50 second accumulation of L-Sit hold
BaseFit
WOD:
8 rounds of Tabata for each exercise:
Pull-ups
– rest 1 minute
DB Push Press
– rest 1 minute
Russian KBS
– rest 1 minute
Ring Dips/Stationary Dips/Bench Dips
MWOD:
Shoulder:
ER/IR band
Sidelying ER
IR mobilization with band
Inferior Gleno-humoral joint mob with band (mob with flexion)
Triceps grind partner
Hip:
Hip flexion with IR bias against rig
Froggie stretch
Adductor release and stretch
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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