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 &...
by BlackFlagAthletics | Jun 17, 2016 | CrossFit WOD
Warm-Up 1. Soft Tissue: a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat 2. Warm-Up: a. 400m Jog 3. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Reverse Lunge w/ Twist c. Straight Leg March c. Active Pigeon or Z Stretch: 30 sec E 4. Activation Series: 2 Rounds a. Wall...
by BlackFlagAthletics | Jun 15, 2016 | CrossFit WOD
Warm-Up: – 1000m Row or 4:00 Air Assault Dynamic Flex: – Floor Series PreHab: – Birddog 2 x 10E Conditioning: 28:00 Alternating EMOM – 5 Half Kneeling Landmine Press – Right – 1-2 Rope Climbs – 5 Half Kneeling Landmine Press...
by BlackFlagAthletics | Jun 14, 2016 | CrossFit WOD
PreClass: Roll Quad, Ham, Lumbar, Thoracic Warm-Up/ Activation: – 4 Direction Monster Walk w/ Air Squat – Side Lying Windmill – Knee Hug, Quad, Cradle – Inchworm – Butt Kicks PreHab: 2 rds – Single Leg MB Catch x 10E – Banded...
