by BlackFlagAthletics | Apr 12, 2016 | CrossFit WOD
HOMEWORK: 1:30 Walk/ 30 Sec Jog x 10 Warm Up/ Dynamic Flex: – 1:00 Single Leg Med Ball Catch R – :30 Lateral MB Toss – 1:00 SL MB Toss L – :30 Lateral MB Toss – Wall Calf (active) PreHab: 1.) I, Y, T, W: 18E Olympic/ Strength: 1.) Power...
by BlackFlagAthletics | Apr 11, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – 4 Direction Monster Walk (Band on feet) – Sumo Squat to Stand – Leg Swing in Rig PreHab: – Pallof Press: 2 x 10E STRENGTH: 1.) Front Squat: 60% x 5, 70% x 3, 80% x 3, 85% x 2-3 – Every 90 seconds 90% x 1, 90%+ x...
by BlackFlagAthletics | Apr 9, 2016 | CrossFit WOD
Great job getting back into it last week Fam! The next nine weeks will be devoted to developing and surpassing our absolute strength markers while increase our aerobic base (yes, it’s possible). We will also be working on developing positional strength and...
by BlackFlagAthletics | Apr 8, 2016 | CrossFit WOD
Warm-up/ Dynamic Flex – Burpee Tabata – Sumo Squat to Stand – Sumo Squat – Elbows on Knees – Standing Windmill Strength: 1.) Build to a 1RM Floor Press for the Day – 10-15 minutes PARTNER METCON: 5 Person Team/ 3 Rounds for Time...
by BlackFlagAthletics | Apr 7, 2016 | CrossFit WOD
HOMEWORK: 20 min Fast paced Walk Pre-Class: Lax Ball Glute/ Roll Quad Warm-Up: – 3 Air Squat + Speed Ladder + Hurdle x 4 – Super Lunge – Inverted Toe Touch – Butt Kicks PreHab: – “Jane Fonda” 2 x 15E – Glute Extension 2...
