Workout of the Day

Thursday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up “Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold in Bottom 20 Lateral Steps/Side 20 Quadruped Hip… Read more »

Week 4 Day 8

CrossFit 611 – Full Armor Teens Warm-up 500m Row 1 Lap Walking Quad Stretch 1 Lap Hip Flexor Stretch 1 Lap Inchworm with push-up 10 Banded Air Squats with Tempo 3:3:3 Metcon Back Squat Strength every 90 seconds 1 x… Read more »

Wednesday Sport

CrossFit 611 – Sport Aerobic Capacity A. For Total Time 3 Mile (Bike) 2K (Row) 1K (Run) (Note: Total time for these 3) Then…. 10:00 on AB @ Z1 (Note: Compare to 12/5)

Wednesday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up Pace :30 AB :30 Supine Banded Shoulder Flexion on Roller :30 Row 10 1/2 Kneeling Bottoms Up DB Press/Arm (Hold the hex) :30 10m Shuttle Sprints 10 Foam Roller Deadbugs/Side Strength… Read more »

Tuesday Sport

CrossFit 611 – Sport Accessory Work A. Core Conditoning: 3 Rounds NFT 10 Supine Windshield Wipers 30′ Banded Seal Walk Forward 30′ Banded Seal Walk Backwards 30 Alt Weighted Oblique Twists B. Straight Arm Strength: 5 Rounds NFT 5 Tuck… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 200m Jog :20 Hawaiian Squats/Leg :20 Shoulder Shoot Throughs/Side :20 Calf Raises/Side :20 Childs Pose/Side (Stretch to left and right) :20 Elevated Pigeon Stretch/Side Strong Man/Core 8:00 Alt EMOM Min 1: :30 Double KB Front… Read more »

Monday Sport

CrossFit 611 – Sport Accessory Work A. 4 Rounds 5 CGBP (AHAP); Rest :60 4-6 Wtd Wide Grip Strict Pull Ups; Rest 2:00 B. 4 Rounds 10 Banded DB Pull Over; Rest :20 10 Banded DB Lateral Raises; Rest :20… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Jog 10 Walk Outs 20 Alt Plank Shoulder Taps Dynamic Warm-Up 10:00 Alt EMOM Min 1: :30 AB or Row (Start at :15) Min 2: 10 Banded Good Mornings + 10 Monster Walks with… Read more »

Week 4 Day 7

CrossFit 611 – Full Armor Teens Warm-up 10 cals on bike or 200m row then 6 minutes 1 lap quad stretch 1 lap 180 squats 1 lap broad jump 10 banded pull apart :30 seconds banded shoulder stretch :30 seconds… Read more »