Five Lakes CrossFit – TACFIT Alpha Warmup (No Measure) Folding Shin Box Twist Twisting Lunge Hindu Push Up Leg Swing TACFIT Alpha (AMRAP – Reps) 20/10 x 8 + 60 (record your lowest round) – Clubbell Two-Hand Swipe – Ring Row – Jump Up Pullup – Box Step Up Alpha Compensation (No Measure) Pigeon Twisted…
Five Lakes CrossFit – Mobility Free to Move 11/27 (No Measure) Jaw (Open/Close -> Left/Right) Neck (Back/Forth -> Left/Right -> Up/Down -> Side/Side) Shoulders – Steeple up/down – Back Stroke – Inside Circles Elbows – Hitchhiker Wrists – Fist up/down/sides Fingers – Jellyfish – Gloving – Finger Stacking Back – Cat/Cow – Disco Cat –…
Five Lakes CrossFit – CrossFit Warm-up Deadlift warm up (No Measure) 10 Banded Good mornings 5 Single Leg Shoulder Bridge 5 Sun Salutation/Dive Bomber/Inch Worms 10 Reverse Lunge + Reach Opposite Hand to Foot w/ barbell: 6 Good mornings with narrow stance toes in 6 Good mornings with wide stance and toes slightly out Metcon…
Five Lakes CrossFit – CrossFit Warm-up Run/Bike/row 2 min Inch worm Air squats Twisting forward fold Partner WOD Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the…
Five Lakes CrossFit – CrossFit Kids Warm-up 3 Rounds 2 forward rolls -> 10 Jumping jacks -> 10 yd Bear crawl -> 10 yd Crab walk -> 20 yd High Knee skipping Skill Pull up negatives: Jump up to the top position and hold for 3 seconds, then lower slowly to the bottom position Metcon…
Five Lakes CrossFit – CrossFit Warm-up Overhead Squat Prep (No Measure) 2 Rounds Kettlebell 90/90 – 6 each side 10 PVC Pass Thrus 10 PVC OHS T-Spine Roll Out 10 BTN Snatch Grip Push Press 10 OHS w/ bar Weightlifting Snatch Balance + Overhead Squat (Build up to today’s heavy) Metcon GG 17.2 is scheduled…
Five Lakes CrossFit – TACFIT Mobility F (No Measure) Prone Shoulder Circle Side Shoulder Cast Leg Swing Lifting Table Tripod Overhead Folding Shinbox Twist 1BW5 (AMRAP – Reps) 30/30 format, 4 rounds Jump Lunge (or Squat Jump, Squat up to Toes) Mountain Climber Sit-Through (Hip, Knee, or Extension) Low Lunge (TACFIT Mountain Climber, inside or…
Five Lakes CrossFit – CrossFit Kids Warm-up 10 ankle circle 2 lap easy jog Skill Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 7 Wall Balls 20/14 6 Push Ups 5 box jumps Compensation Archer Down Dog Pigeon Shin Box Supine Twist
Five Lakes CrossFit – CrossFit Teens Warm-up 10 ankle circle 2 lap easy jog Front/Back Squat Warm Up (No Measure) 15 Air Squats w/ band + 2s hold in bottom 10 Twisting Lunges 10 Quadruped Extension/Rotation (each side) 20s per side Spiderman Lunge hold 10 Back or Front Squats w/ Barbell 20-30sec Front Rack Mobilization…
Five Lakes CrossFit – CrossFit Warm-up Mobility A (No Measure) Hitchhiker Prayer Plyo Twisting Lunge Leg Swing Hip Hurdler Accessory Work 3 rounds 30 second side plank (each side) 200m Overhead Carry (100m down L, 100m back R) Side Plank Record reps as seconds Single Arm Overhead Carry (100m (each arm)) Dumbbell or KettlebellUse a…
