by BlackFlagAthletics | May 2, 2016 | CrossFit WOD
PreClass: 1:00 Vibe/ Roll Quad/ Lax Ball IT & Foot Warm-Up/ Dynamic Flex: – Burpee Hop: 2 x 10 – Lateral March – Lateral Skip – Hug, Quad, Cradle – Shuffle & Go – Leg Swing in Rig PreHab: – 3 Direction Plank: 2 x 30...
by BlackFlagAthletics | May 1, 2016 | CrossFit WOD
PreClass: 1:00 on Vibe Plate Warm-Up: Ankle Walk 4 Direction 150m Row + Hurdle Mobility x 2 Gymnastic Prep/ PreHab: 3 Rounds – 10 Band Pull Aparts – 10 W – 10 Dislocates (O/U) – 10 sec. Ring Dip Hold – 10 Sec. Ring Row Hold – 20 Sec...
by BlackFlagAthletics | Apr 30, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – Simon Says – Sampson Lunge – Butt Kicks – Inverted Toe Touch – Frog Jumps Explosive/ Plyometric: – Broad Jump: 3 x 3 Max Effort Jumps MetCon: 3 Person Team “Conga Line” – 3 Rounds For Time...
by BlackFlagAthletics | Apr 29, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex – 3 Air Squat + Speed Ladder + Hurdle x 4 – Knee Hug + Leg Swing Lunge – Lateral Skip – Lateral Shuffle & Go PreHab/ Prep: 1a. Scap Pull Up 2 x 10 1b. Pike Push Up: 2 x 5-8 Strength: 1. 3 Position (pause) Clean Grip...
by BlackFlagAthletics | Apr 26, 2016 | CrossFit WOD
Warm-Up: Skip Series x 2 Super Lunge Reverse Lunge w/ Twist Butt Kicks “Dog & Bush” Reverse Hip Gate (Skip) Olympic Prep (PVC/Bar) Olympic: – Power Snatch From Blocks: 6 x 3* @ 70% – Focus on Speed and Technique/ Every 2 Min *Athletes...
