Tue: Chelsea

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive
12/16 – Brigade Christmas Cocktail Party
12/23 – 12 Days of Christmas WOD

Warm-up

DROM:

Can Openers & Leaning Quad Stretch

Cherrypickers & Torso Twists

Forward Lunge (w/ variations) & Side Lunges

Hollow/Arch Rolls w/o Touching (3 reps rolling left/right)

Arm Circles & Up, Back, and Overs

Air Squats (5 slow, 5 regular, 5 plyo/jumping)

Lat Activations & Hollow/Arch Swings

Movement Specific Warmup:

Pull Up – Banded Scarecrows, Puppy Dog Pose on Wall, & Bent Over Air KBS

Push Up – Scap Push Ups, Divebomber, and different hand placements (wide, close, thumbs/fingers forward, offset hands, etc)

Air Squat – Squat Therapy, Air Squats w/ Extended Arm Plate Hold, & Air Squats w/ OH Plate Hold

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If the clock catches you, turn this into an AMRAP20.

Basic movements, so REALLY FOCUS on proper ROM especially on Push Ups and Squats.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

Smash the pecs!

Then perform Mobility for Lower Half below…

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge

Metcon

Endurance Needs (Time)

Run 2 miles easy, 2 miles jog, 1 mile quicker

or

Row 2k easy, 2k faster pace, 1k fastest pace

Perform at a comfortable pace and feel free to walk as needed.

Row at a comfortable pace and row slower as needed

Explosive Needs (Time)

6x75ft 150/100 lbs sled push.

Rest 3-5 minutes between sets,

or 4x400m sprints

rest 3-5 minutes between sets,

or 6-8x:15-:20 hill sprints

rest 3-5 minutes between sets.

Run sprints in a straight line or preferably at a track. Also it is a lot more fun with friends.

The sled is 65 lbs and the weight of sled should be accounted for if loading additional weight.