Prep Equipment required: Foam roller, light/medium band, light DB 1) Foam Roll Pecs + Lats x 60s each 2) 1 Round: – Biphasic Pec Stretch x 60s each side – Biphasic Lat Stretch x 60s each 3) 3 Rounds: – 4 Yoga Push-ups – 5 each 1-arm DB Rows – 10 Banded Pass Throughs –
What we believe: ‘Heavy’ is better than a ‘max’
Friday, February 3
Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds of: – 10ft Crab Walk Reverse – 10 each Mountain Climbers – 5 each
Thursday, February 2
Prep Equipment Required: Foam roller, barbell 1) 1 Round: – Foam Roll Hamstrings & Adductors x 60s each – 3 each Side/Side Deep Lunge + Twist 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 10ft Duck Walk –
Why we don’t do a lot of Olympic lifts
Wednesday, February 1
Prep Equipment required: Foam roller, light/medium band, light KB, jump rope 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 3 each Spiderman Lunge 2) AMRAP 5: – 5 each Goblet Reverse Lunges – 5 Banded Overhead Goodmornings – 10 Banded Pull-aparts – 30s Jump Rope Practice A. 5 Rounds 1 Set
Tuesday, January 31
Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5: – 4 Yoga Push-up – 5 each
What we believe: More is not better
Monday, January 30
Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 Sciatic Nerve Floss each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 2 each Shin
Saturday, January 28
Prep Equipment Required: Foam roller, light KB, rower 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 3 each Spiderman Lunge 2) 3 Rounds: – 3 each KB Windmills – 5 each BW Walking Lunges – 7 Goblet Squats – 60s Row increasing pace A. AMRAP 35 WITH A PARTNER Buy
January Athlete Spotlight: James Hunt
Name: James Hunt Age: 44 Occupation: Director of Sales Hometown: Suwanee Which class time do you usually attend?: 12:30 Favorite WOD: Anything with rope climb and run Favorite CF Movement: Rope climb Least Favorite CF Movement: Power snatch 1RM Deadlift: 295 Favorite Food: Sauerbraten Favorite Movie: What day is it? Favorite Athlete: Kobe Bryant Dream
What are core lifts?
Friday, January 27
Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 3) 3 Rounds of: – 10ft Crab Walk – 10 Band Pass
No Excuses CrossFit’s warm ups
Thursday, January 26
Prep Equipment Required: Foam roller, light KB, medium band 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 3 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 10 FT Duck Walk
