Wednesday 4/11/18 April 10, 2018/in Daily WOD /by Cori SmithStrength: None WOD: 40 min, NFT, 5 Rounds max A) 5 cone burpee suicide B) GHD sit ups with med ball toss see coach for reps / weight C) 1 min max cal bike D) Palms forward KB farmer’s carry to end of fence / Rack carry back Accessory: Mobility – start with the one you need the most, work through as many as able accumulate 90-120 sec / side, min hold 30 sec A) Half kneeling ankle dorsiflexion B) Half kneeling hip extension C) Quadruped T-spine rotation D) Quadraped hip adductor stretch http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-04-10 17:00:592018-04-08 17:12:35Wednesday 4/11/18
Tuesday 4/10/18 April 9, 2018/in Daily WOD /by Cori Smith Strength: Superset 3 x 8 ea A) Deadlift start @ 70%, then adjust by feel B) DB row *use superset to minimize rest time WOD: For time, 25 min cap 10 TTB 5 Burpee Box Jump Overs Run 200m Accessory: A) 3 position chin up holds, 12 x 1 hold chin over bar, humerus parallel, and at bottom with lat engagement B) Staggared stance tempo RDL with offest load 4 x 6 @ (4:0:X:0) http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-04-09 17:00:032018-04-08 17:11:50Tuesday 4/10/18
Monday 4/9/17 April 8, 2018/in Daily WOD /by Cori Smith Strength: Lunge Complex 4 Rounds 3 x (1 Hang Power Snatch + 1 OH lunge ea side + 1 OH squat + 1 OH lunge ea side) *Start @ approx 40% of overhead squat if comfortable with all movements WOD: 15 min Alt EMOM A) Strict Deficit HSPU 3-6 reps (does not have to be unbroken) B) 2 Cleans (80-85%) C) Run to end of fence and back Accessory: A) 3-position dip holds, 12 x 1 hold at top, middle and bottom. B) Chaos side plank holds 3 x 30 sec / side http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-04-08 17:10:232018-04-08 17:10:23Monday 4/9/17
Friday 4/6/18 April 5, 2018/in Daily WOD /by Cori SmithStrength: Good Mornings 3 x 12 AHAP WOD: 3 Rounds for max reps 1 min Burpee Box Jumps (24/20) 1 min KB Swings (53/35) 1 min DU’s 1 min rest Accessory: GHD hip extension and knee flexion – attempt to add 1-2 reps / set from last week or add weight if able to do > 12 2 position ankle dorsiflexin – 3 x 30 sec Half kneeling hip extension 3 x 30 sec / side http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-04-05 17:00:272018-04-02 13:12:47Friday 4/6/18
Thursday 4/5/18 April 4, 2018/in Daily WOD /by Cori Smith Strength: Bench Press – 4 sets of 3 wide + 3 standard + 3 narrow grip WOD: For time, 24 min cap Run 1 mile 18 pistols (total) 9 Ring MU Run 800m 12 Pistols 6 Ring MU Run 400m 6 Pistols 3 Ring MU Accessory: Pistol holds 6 x 1 per leg (holding just above bottom position) Sleeper stretch 3 x 30 sec (gentle) http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-04-04 17:00:102018-04-02 13:11:20Thursday 4/5/18
Wednesday 4/11/18
/in Daily WOD /by Cori SmithWOD: 40 min, NFT, 5 Rounds max
D) Palms forward KB farmer’s carry to end of fence / Rack carry back
Tuesday 4/10/18
/in Daily WOD /by Cori SmithWOD: For time, 25 min cap
Accessory:
A) 3 position chin up holds, 12 x 1
Monday 4/9/17
/in Daily WOD /by Cori SmithStrength: Lunge Complex 4 Rounds
WOD: 15 min Alt EMOM
Accessory:
A) 3-position dip holds, 12 x 1
Friday 4/6/18
/in Daily WOD /by Cori SmithGHD hip extension and knee flexion – attempt to add 1-2 reps / set from last week or add weight if able to do > 12
Thursday 4/5/18
/in Daily WOD /by Cori SmithWOD: For time, 24 min cap
Accessory: Pistol holds 6 x 1 per leg (holding just above bottom position)