Warm Up: 10 Minutes Mobility Freestyle: Complete: Hamstring Stretch IT Band Roll OH External Rotation Couch Stretch WoD 1: 10 Minutes to find a 1RM Cluster WoD 2: EMOM 10: 1 Clean (1.5x BW / 1x BW) 4 Strict Pull Ups WoD 3: 10 Minutes Max Distance Row
Mobility Lacrosse Ball Calves T-Spine + Overhead Extension Warm Up/Skill Snatch Tekkers Strength 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the Read more...
Warm Up Volleyball! Mobility Couch Stretch 2 mins e/s Strength Back Squat 3 x 5 (5 Second Pause at bottom of first and last rep) Met Con 6 rounds for total working time of: 20 KB Swing 24/16kg 15 Burpees Rest 1:00 minute after rounds 1, 2, 3 Rest 0:30 seconds after rounds Read more...
Warm Up 500m Row (start at 1/10 and end at 10/10) Mobility Hamstring Roll Lacrosse Extension Batman Stretch Strength 5 Rounds for weight: 3 x Deadlift 3 x Bench Press Met Con: 1 Minute Stations For Reps: Ring Dip Sled Drag L-Swipe Over Foam Roller Around The Worlds (45#)
Warm Up: Musical Bears Mobility: Front Rack Band Stretch Thoracic Extension Strength: Death By Power Cleans @ 135/95# Once you tap out, continue to do 3 Reps EMOM until the group has finished. Met Con: 10-1 Of: Shoulder To Overhead (135#/95#) Burpee with 2 lateral hops Competitors Extra: 3 Muscle Read more...
Mobility: IT Band Roll Warm Up: 5 Walking Lunge 5 Push Ups 5 Double Unders 5 Knees to Elbows 5 Box Jumps (24″/20″) 5 Burpees 5 L-Pull Ups 5 Sit Ups Strength: 8 minutes to find a 1RM Box Jump Met Con: 30 minute time cap: For time: 120 ft Walking Read more...
CrossFit in Lakeland Mobility: Pigeon Pose OH External Rotation Warm Up / Skill: Snatch Tekkers Strength: Build to a 2RM Touch + Go Snatch Met Con: Find your level: Level 2 400 meter run: W-1:30, M-1:15 clean AND power clean: W-.75BW, M-BW 500 meter row: W – 2:08, M – 1:48 Read more...
Lakeland CrossFit Mobility Couch Stretch 2 mins e/s Thoracic Extension w/ partner Strength Front Squat 3 x 10 (3 second pause at bottom of first and last rep) Skill KB OH Squat Met Con * ** 20 minute time cap 4 Rounds for time of: 5 KB Snatches Left Arm (70, 53) 5 Read more...
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