Friday, November 29, 2019

November 29, 2019

It's the holiday season and our classes vary in size. If you are visiting and want to drop in, please email ahead of time, info@crossfitwestport.com, so that we know you are coming and can plan accordingly. Let us know where you CrossFit and how long you have been training. THANKS!

 

3min Z1

+

Crossover Symmetry

+

Coaches lead group through:

10 x-band side steps L/R

25m seal walk

20 pair of cross body mountain climbers

x 2 rounds

 

then:

 

With a partner: take 12-15 mins to work up to a max DL single

 +

Teams of 2:

For time:
50 shared DB burpees (no hop)
2 miles shared on AB
1K shared row
150 shared KBS (53/35)
x 4 rounds

 

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Wednesday, November 27, 2019

November 27, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Every 60 seconds:
1.  Row
2. Alt. Single Arm Russian Swings
3. Alt. Reverse Goblet Lunges
4. Seated KB seesaw press 
5. Inchworms w/ push ups

 

then:

 

A1. Close Grip Bench Press x 6x4 sets

A2. Alternating KB or DB upright row 8/side x 4 sets

A3. Banded pull aparts x 20x4 sets

+

AFAP in 13:00

3.6.9.12.15....

K2E or T2B

Box jumps w/ step down, 24/20"

DU

 

rest 2:00

 

5 minutes not for time

10 DB plank rows

10 hollow rocks

10 tuck ups

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Tuesday, November 26th, 2019

November 25, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

:30 Pigeon R/L

:30 seated cow face stretch with PVC

10 downward dog push ups

10 hanging scap retractions

x 2 rounds

 

then:

 

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
10/side Handstand Shoulder Taps, Belly to Wall Shoulder Taps or Inverted on a Box Shoulder Taps.
Pick an appropriate position to do these for your abilities.

B. 5:00 – 10:00 – Every 1:00 x 5 sets:
5/side Single Arm Ring Rows w/Pause at Chest
Setup your position so that you’re able to keep your torso square with the rings. Pause at the chest for 1-2 seconds each rep.

C. 10:00 – 20:00 – Every 2:00 x 5 sets:
3 Dead-Stop Strict Press
+
5/side Mixed Grip Bent Over Barbell Rows
Strict Press performed from a Dead-stop at the Shoulders each rep, no “Touch-and-Go” on these. For the Bent Over Rows perform 5 in one mixed grip then switch your mixed grip for 5 on the other side. Build.

D. 20:00 – 30:00 – Every 2:00 x 5 sets:
3 Dead-Stop Deadlifts
+
10 Slider Hamstring Curls
Deadlifts perform from a Dead-Stop on the floor. Build on the DL. Slider Hamstring Curls take your time and focus on good activation and contraction.

E. 30:00 – 40:00 – 10 sets of :30 ON/:30 OFF:
Odd – Dumbbell Shoulder-to-Overhead 50/35
Even – Burpees
Hit this piece with intensity.

 

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