Announcements
Check out the YouTube video of the whiteboard & Movement Demo!
https://youtu.be/u1EWBflD4Go
CrossFit Blade – CrossFit
Warm-up
General/Dynamic/ICT
Jog around the block
10 arm circles forward
10 arm cricles backward
10 body twist
10 good morning
5 SL Romanian DL ea side
:15 Forward Fold
Child’s pose :30 Dynamic Shoulder opener
10 slow calf pumps
10 fast calf pumps
10 ankle spins ea side
10 jumping jacks
WOD SPECIFIC:
2 rounds:
10-20 Warm up jump rope or hops
3-5 Warm up snatches ea side
Corona-6 (20 Rounds for reps)
10 Rounds:
:30 ME Double OR Single Unders SAD: Bull Rope
:30 Rest
:30 ME Hang DB/KB Snatch
:30 Rest
RX+ DB 50/35 KB 53/35
RX DB 35/25/20 RX KB 35/26
*Every 5 DU = 1 Rep Every 10 SU = 1 Rep
Scale: Jump rope to object jump
**Athletes choice on how to alternate DB/KB snatches.
No Equipment Version:
:30 ME Object Jump
:30 Rest
:30 ME Back Pack Swings
:30 Rest
C-19 Core Finisher 3-25-20 (8 Rounds for reps)
C-19 Core Finisher:
4 Sets:
:30 Right Side Plank
:30 Right Side Plank Rotators
:30 Prone Plank Jacks
:30 Rest
:30 Left Side Plank
:30 Left Side Plank Rotators
:30 Prone Plank Jacks
:30 Rest
Scale to :15 per position.
*Score Plank Jack reps ea time you hit them, 8 total times.
*WE WILL BE GOING LIVE WITH THIS WITH COACH CLAIRE! STAY TUNED*
