CrossFit BLAST Fitness Blog http://www.crossfitblastfitness.com CrossFit BLAST Fitness Thu, 17 May 2012 09:54:38 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 05-16-12 http://www.crossfitblastfitness.com/2012/05/17/05-16-12/ http://www.crossfitblastfitness.com/2012/05/17/05-16-12/#comments Thu, 17 May 2012 09:54:38 +0000 CrossFit BLAST Fitness http://www.crossfitblastfitness.com/?p=3382 Warm up:
Dynamic warm up
Task Specific warm up

Skill:
Battle Ropes

WOD:
Farmers Walk (70/53)
Battle Ropes
Handstand Hold
Ball 2 Wall Tosses
Double Unders

30 Sec on/30 Sec off
Each station 2 sets
1 Rd complete after all 5 Exercise
3 Rds

OT:
N/A

Cool Down:
Hurdle Mobility
Foam Roll
Band Tear Aparts 3X12

]]> http://www.crossfitblastfitness.com/2012/05/17/05-16-12/feed/ 0 05-15-12 http://www.crossfitblastfitness.com/2012/05/16/05-15-12/ http://www.crossfitblastfitness.com/2012/05/16/05-15-12/#comments Wed, 16 May 2012 09:56:23 +0000 CrossFit BLAST Fitness http://www.crossfitblastfitness.com/?p=3380 Warm up:
Dynamic warm up
Task specific warm up

Skill:
Front Squat

WOD:
1A Front Squat 4X8,8,6,6
1B DB Squat Jump 4×4
2A Strict Pull up 3X8
2B Weighted Walking Lunges 3X8 E/L
3 SA KB Swings 3X8 E/L

OT:
Back Extensions 3X12
Russian Twist 3X15 E/S

Cool Down:
90/90′s Mobility Stretch
Samson
Foam Roll

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Dynamic warm up
Task specific warm up

Skill:
Deadlift

WOD:
400 M Run
5 Deadlift (70% 1 RM)
10 Toes 2 Bar
15 Burpees
5 Rds
40 Min cap

OT:
N/A

Cool Down:
Hurdle Mobility
Static Stretch
Foam Roll

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Dynamic Warm up
Task Specific Warm up

Skill:
Partner Tasks

WOD:
“Partner WOD”
200 Air Squats
100 Pull ups
75 Push ups
50 M-Ball Slams
25 Tire Flips
10 Wall Climbs
Row & Run 1200 M

45 Min Cap
Only one Partner can move at once.
Between the two,complete total reps.
Only allowed to move at same time during row and run.

OT:
N/A

Cool Down:
Hurdle Mobility
Static Stretch
Foam Roll

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Dynamic Warm up:
Task Specific Warm up

Skill:
SDLHP

WOD:
6 Body Row
9 SDLHP 95/65
12 Wall Ball 20/14
AMRAP 12

OT:
Cone Drill 2 Rds
Plank Holds

Cool Down:
Static Stretch
Foam Roll

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Dynamic Warm up
Task Specific Warm up

Skill:
Deadlift

WOD:
6 Mins to find 3 RM Box Jump
Then,
5 Deadlifts (50-60% of 1 RM)
Every Min on the Min
for 8 Mins

OT:
4 Rds
8 Sledge hits E/A
80 Yard Suitcase carry 40-40
12 K2E
3 HSPU

Cool Down:
Static Stretch
Foam Roll

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Dynamic Warm up
Task Specific Warm up

Skill:
Double under

WOD:
1000 M Row
20-18-16-14-12-10-8-6-4-2
Push up
Weighted Sit up
Double unders
800 M Run

OT:
Grip Circuit

Cool Down:
Static Stretch
Foam Roll

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Dynamic Warm up
Task Specific Warm up

Skill:
KB Swings

WOD:
“Helen”
400 M Run
21 KB Swings 53/35
12 Pull ups
3 Rds

OT:
Tire Drag

Cool Down:
Static Stretch
Foam Roll

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Dynamic Warm up
Task Specific Warm up

Skill:
Back Squst

WOD:
Back Squat 4 X 8 ,8,6,6
at 40%,50%,60%,65% 1 RM
Single leg squat 3 X 8 E/L
Single arm DB press 3 X 8 E/A

OT:
Ladder drill
BB roll outs 3 X 8

Cool Down:
Face Pull 2 X 15
Hurdle Mobility
Foam Roll

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Dynamic Stretch
Tasks Specific Stretch

Skill:
WOD Demo

WOD:
“Running M-Ball”
400 M Run Circuit w/ M-Ball
6 Stations in order:
Tosses (Granny/Push Press) X 5 Each
M-Ball Slams X 15
Push ups X 15
Air Squats w/ M-Ball X 20
M-Ball Sit Ups X 15
M-Ball Jump Overs (Fwd/Lateral) X 5 Each
5 Rds
40 Min Cap

OT:
N/A

Cool Down:
Samson
Face Pulls
Foam Roll

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