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
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
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
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:
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
Endurance Needs (Time)
Run 2 miles easy, 2 miles jog, 1 mile quicker
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.