Five Lakes CrossFit – TACFIT Mobility E (No Measure) Shoulder Screw Shirt Ripping Spinal Rotation Lifting Camel Hip Hurdler Shinbox Switch 2DB4 (AMRAP – Reps) 30/30 Circuit Bridge Press – 2 dumbbells Rear Lunge – 2 dumbbells Bent Row – 1 arm, switch at 15 seconds Deadlift – 2 dumbbells Compensation D (No Measure) Shoulder…
Five Lakes CrossFit – TACFIT Mobility E (No Measure) Shoulder Screw Shirt Ripping Spinal Rotation Lifting Camel Hip Hurdler Shinbox Switch 2DB5- (AMRAP – Reps) Bridge Press – 2 dumbbells Rear Lunge – 2 dumbbells Bent Row – 1 dumbbell, braced, switch at 15 seconds Deadlift – 2 dumbbells Up/Down Dog – cycle through both…
Five Lakes CrossFit – CrossFit Teens Warm-up 30 seconds each x 2 Hollow body hold Plank hold Squats Lateral Hops High Knees Push Ups Skill wall balls Metcon Metcon (Time) In partners 3 Rounds each: Partner 1: 15 Wall Ball, 10 Sit Ups, 5 Burpee Box Jumps Partner 2: Row as many calories as possible…
Five Lakes CrossFit – CrossFit Warm-up Snatch Warm Up (No Measure) 10 PVC Pass Throughs 10 PVC Good mornings 10 PVC OHS 10 PVC squat side steps (from bottom) then: 4 min practice w/ empty barbell OR PVC 3 High Hang Snatch Pulls 3 Mid Knee Pulls 3 Snatch Pulls (mid shin) 3 High Hang…
Five Lakes CrossFit – Mobility Metcon Mobility Revive Flow (Time) 30 seconds each movement – Neck Glide to Anchored Bridge Shoulder – Sleeping Warrior Scap Twist, Prone Shoulder Circle, Arm Thread/Screw – Drill Bit, Screw Up, Gear Up, Hammer – Hand Glove, Walking Seal, Finger Roll, Jellyfish – Spinal Cat Cow, Jump Rope, Lunge Twist,…
Five Lakes CrossFit – CrossFit Kids Warm-up Call out tile colors. Kids must run to the color tile and perform 5 of whatever movement you say. Skill Practice movements in WOD Metcon Metcon (No Measure) 10 min AMRAP 3 db clean and jerks 2 wall climbs 10 jump ropes Game! Tic tac toe
Five Lakes CrossFit – CrossFit Warm-up Mixed Tabata (2 rounds) 20s squats 10s rest 20s Twisting lunges 10s rest 20s PVC pass thrus 10s rest 20s good mornings Partner WOD Metcon (Time) In teams of 3 or 4, one person working at a time, accumulate 100 pull ups 200 push ups 300 air squats buy…
Five Lakes CrossFit – CrossFit Warm-up 5 minutes easy row/bike Then 2-3 rounds 30 single unders 10 banded good mornings 8 light 1 arm DB snatches 7 Stationary Inch Worms + Push up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches…
Five Lakes CrossFit – TACFIT Mobility D (No Measure) Backstroke Prayer Shoulder Plyo Hollow Body Crunch Frog Leg Swim Windshield Wiper Rocking Shin Lunge 3BW5 (AMRAP – Reps) 30/30 format, 4 rounds Push-Up (break into sets) Squat Jump (Squat up to Toes) Crunch Burpee (Plank version, no pushup) Side Lunge (upright at center) Compensation D…
Five Lakes CrossFit – CrossFit Teens Warm-up AMRAP in 7 mins: 7 Push Ups-> Forward Rolls 7 Sit Ups-> Inch Worm 7 Jumping Squats-> Bear Crawl 7 Bandy Goodmornings-> Broad Jump Skill Db snatch Metcon Metcon (AMRAP – Reps) EMOM x 6 mins: 10 DB Snatch As many burpees as possible in the remaining time…
