Today’s Wod
Apr 2 2020
WOD A
Recovery / Mobility Day – LIVE ZOOM MOBILITY CLASS AT 7pm, link will be posted in the Facebook group
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If you can’t join the Zoom class, here are some mobility drills for you to do at home! Video demos for all movements are also in the Facebook group.
Lower body:
1. Quadruped hip circles x 10 slow, alternating reps /side
2. Seated windshield wipers x 10 slow, alternating reps
3. Passive squat hold x 2-3 mins
4. Hip opener lunge to pigeon x 2-3 mins /side
5. Adductor stretch x 2-3 mins /side
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Upper body
1. Quadruped shoulder circles x 10 each direction
2. Thoracic rotations x 5 reps + 20-30 secs hold /side
3. L-arm stretch x 5 reps + 20-30 secs hold /side
4. Laying pec opener x 5 reps + 30-60 secs hold /side
5. Shoulder extension x 10 reps + 20-30 secs hold
Weekly Summary
Program Summary: Mar 16th – 22nd
This week, and for the immediate future, our program will have some slight changes from the originally scheduled programming to accommodate the extra steps and precautions required to keep everyone healthy. Please ask a coach if you have any questions!
Monday: Clean & front squat complex / WOD
Tuesday: Upper body push/pull
Wednesday: Big conditioning WOD
Thursday: Gymnastics / core work / WOD
Friday: Snatch complex / WOD
Saturday: Benchmark WOD
Sunday: C&J / strength
Program Summary: March 9th – 15th
(Training cycle week 8)
Monday: Upper body Push/Pull + WOD
Tuesday: Heavy back squat + lower body strength
Wednesday: Conditioning WOD
Thursday: Clean & Jerk + Deadlift
Friday: Gymnastics / mixed modal
Saturday: Benchmark
Sunday: Snatch / strength
Program Summary: March 2nd – 8th
(Training cycle week 7)
Monday: De-load Back squat / Interval WOD
Tuesday: Upper body Push/Pull + WOD
Wednesday: Conditioning
Thursday: Mixed modal WOD
Friday: Snatch + Strength accessory
Saturday: Benchmark
Sunday: Clean & Jerk / strength
Wod Archive
Apr 2 2020
WOD A Recovery / Mobility Day - LIVE ZOOM MOBILITY CLASS AT 7pm, link will be posted in the Facebook group --- If you can't join the Zoom class, here are some mobility drills for you to do at home! Video demos for all movements are also in the Facebook group. Lower...
Apr 1 2020
WARM UP - MOBILITY Full body dynamic warm-up: Shoulder / Thoracic rotations Hip rotations / Leg swings Easy Lunges + Squats 2 rounds: 20-30s/side Door frame pec stretch 10-12 Scap push-ups (maintain hollow body) 20-30s/side Hip opener lunge 6-8 1&1/4 air squats w/...
Mar 31 2020
WARM UP - MOBILITY 2 rounds: 20 jumping jacks 20 High knees 20 Butt kickers 10 Curtsy lunges (pause for 2s with knee 1" off the ground on each rep) 20-30s Down dog stretch --- 10 reps each per side: Active pigeon pose w/ 10s hold on last rep Single leg good morning w/...
Mar 30 2020
WARM UP - MOBILITY Dynamic shoulder and thoracic circles --- 2 rounds of: (4 min Tabata clock) 20s Chair overhead stretch / 10s rest 20s Hollow hold / 10s rest 20s Dip extension stretch / 10s rest 20s Superman lift / 10s rest WOD A Every 2:30 min x 4 sets: (10 mins)...
Recovery Day
Live - Zoom Mobility class at 10am Members - Go to the Private CrossFit 604 Facebook group for the Zoom link
