by BoomBOX | Aug 16, 2017 | WOD
Skills 10:00 of coach-led Turkish get up practice Accessory Work 4 sets of: 10 barbell back step lunges (5L/5R) – heaviest possible 8 strict pull ups – weighted if possible; use band assistance if needed 10 med-ball V-ups :15 wall-facing HS hold...
by BoomBOX | Aug 15, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitStrengthWarm-up (No Measure)3 sets of: 8-10 seated barbell press – choose load 1-2 rope climbs (modify as needed) 10-12 Bulgarian split squats – loaded if possible 8-10 strict TTBMetconMetcon (Time)Sport 6...
by BoomBOX | Aug 14, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)4-stop snatch deadlift ( 1” off floor / below knee / mid thigh / power position) 3×1 Snatch high pull from power position + muscle snatch from power position 2×2+2StrengthSnatch High...
by BoomBOX | Aug 13, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)3 sets of: 7 tempo goblet squats (5 secs.down / 1 sec. pause / 5 secs. up) 7 V-ups 7 standing behind neck snatch press – very lightStrengthOverhead Squat (4×5 @ 70-75% of 1RM...
by BoomBOX | Aug 10, 2017 | WOD
Skills 3 sets of: 12 band face pulls 10 lateral raises – use change plates or light DBs :10 wall-facing HS hold Strength Bench Press w/ Pause w/ 1-sec. pause on chest Sport: 4×5 @ 65-70% Life: 4×5 @ 60-65% Fundamentals: 4×5 – same weight...
by BoomBOX | Aug 9, 2017 | WOD
Aerobic EMOM 15:00 alternating: Min. 1 – :40 row @ moderate pace Min. 2 – :40 box steps ups – step up height set so thigh is parallel to floor Min. 3 – :40 10m shuttle sprints @ moderate pace *This is interval piece is not meant to be a burner....
