by BlackFlagAthletics | Jun 24, 2016 | CrossFit WOD
PreClass: Roll – Ham/ Glute/ IT/ Quad Warm-Up 1. Core Temp: a. 400m Jog 2. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Reverse Lunge w/ Twist c. Active Pigeon or Z Stretch: 30 sec E d. Straight Leg March: 5xE e. PVC OHS 3. Activation Series: 2 Rounds a. Wall...
by BlackFlagAthletics | Jun 21, 2016 | CrossFit WOD
Warm-Up: – 2:00 Run, Ride or Row Dynamic Flex/ Mobility: – Super Lunge – Sumo Squat to Stand: x 6 – Leg Swing (2 Direction): x8E – Hip Gate: x8E – Hurdler: x8E – PVC Dislocates (2 Hand Positions): x 8E Specific Prep (with BB):...
by BlackFlagAthletics | Jun 21, 2016 | CrossFit WOD
Warm-Up: – Roll Calf – 5:00 EMOM: Jump Rope 30 sec on/ 30 sec off Dynamic Flex: – Inchworm w/Push Up + Walking Quad – Banded Lat (active) PreHab/Activation: 2 Rounds – I Raise x 12 – Arch Rock x 10 – Hollow Rock x 10 –...
by BlackFlagAthletics | Jun 19, 2016 | CrossFit WOD
Hey Fam, Last week we started to transition out of an endurance cycle during which a minimum of two longer conditioning sessions per week were programmed. Hopefully these past 10 weeks have taught you the importance of pacing and sustained power output as well as...
by BlackFlagAthletics | Jun 17, 2016 | CrossFit WOD
Warm-Up: Musical MedBalls Dynamic Flex – Sumo Squat to Stand – Leg Swing in Rig – Hip Gate in Rig – Hurdler in Rig Barbell Prep: – 3 Positon Clean & Press – Quad Series – Tall Jerk – Jerk Olympic: 1. Clean &...
