CrossFit Brigade – CrossFit
Come sweat with us as we celebrate Kelly Mahan and her little baby girl.
Baby Shower WOD (Time)
Complete 9 rounds w/ a partner:
9 KB Swings
9 Air Squats
9 Shoulder to Overhead
9 Box Jumps
9 x 40m Run holding a plate baby
One working one resting change who does which exercise each round.
“9 months/40 weeks” with a balloon under your shirt (pops or falls out – 10 burpee penalty!)
Endurance Needs (Time)
10x50ft sled push at 50%+50/25# of body weight followed directly into 3 bound broad jumps.
Rest 1-3 minutes between sets.
Sled is 65 lbs. Two foot broad jump as far forward as possible! Mark distance on each broad jump attempt and record each. Attain the marks/distance from last week or jump even further if possible.
Explosive Needs (Time)
3 sets 8 reps kneeling plyo box jumps to challenging height of athletes desire.
Keep the height of the box the same across for all sets.
Rest 1-2 minutes between sets.
3 sets 5 reps each leg bottom split lunge jump kicks. BE EXPLOSIVE!
Rest 1-2 minute between sets.
3 sets 12-15 reps 20/14 med ball slams superset 3 sets 20 reps med ball Russian Twist. Scale as needed.
Rest 2-3 minute between sets.
Complete one movement before moving to the next. Increase height, add weight if possible and/or increase tempo from last week. Final week before test out on this only next week.