Olive Branch CrossFit

OBCF WoD 08.01.2016

Warm Up World's Greatest Stretch x 2 sets/side (https://youtu.be/nG38sH8fwSM) Hold Lunge for 20 sec Lunge Hold T-Spine Rotation x 10 reps Lunge Hold Hamstring Floss x 10 reps 1 Round of: 200m Run Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Cossak Squats w/ 2…

2016 07 31

OBCF WoD 07.29.2016

By: Von Ralls 0

Warm Up Samson Strecth x 30 sec x 3/side Reverse Grip Hang from Pull Up Bar - accumulate 1 min 1 Round of: 500M Row Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) Box Step Ups x 5/leg KBS x 10 Lunge x 10/side Strength/Skill None WoD…

2016 07 28

OBCF WoD 07.28.2016

By: Von Ralls 0

Warm Up Hip Flexion/External Rotation x 1 min/side (https://youtu.be/JBHzXF-mVjY?t=1m52s) Reverse Grip Hang from Pull Up Bar - accumulate 1 min Thacker 3-2-1 Pause (Floor, Knees, Hips) Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Power Snatch x 3 Power Snatch to OHD Squat x 3…

2016 07 27

OBCF WoD 07.27.2016

By: Von Ralls 0

Warm Up Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) 1 Round of: 200M Run PVC Passthroughs x 15 (dislocates) Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) Ring Rows w/ 2 sec negative x…

2016 07 26

OBCF WoD 07.26.2016

By: Von Ralls 0

Warm Up Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Thacker 3-2-1 Pause (Floor, Knees, Hips): Clean Pull x 3 Clean High Pull x 3 Muscle Clean x 3 Power Clean x 3 Power Clean to Front Squat x 3 Clean x 3 Strength/Skill…

2016 07 25

OBCF WoD 07.25.2016

By: Von Ralls 0

Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) Squat Hold x 2 min Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 2 Rounds: Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Goodmornings w/ PVC x 10 Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) Inch Worms w/ Push Ups x 5 OHD Squat w/…

2016 07 24

OBCF WoD 07.22.2016

By: Von Ralls 0

Warm Up DU Practice x 2 min Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 2 Rounds of Burgener Warm Up w/ Clean Grip: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High &…

2016 07 21

OBCF WoD 07.21.2016

By: Von Ralls 0

Warm Up Ankle Flexion - knee to rack/wall x 1 min/side Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) 2 Rounds of Burgener Warm Up: 2 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) Front Squat x 5 Push Press x 5 Push Jerk x 5…

2016 07 20

OBCF WoD 07.20.2016

By: Von Ralls 0

Warm Up Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 Rounds of Burgener Warm Up: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside x 3 reps Muscle Snatch x…

2016 07 19

OBCF WoD 07.19.2016

By: Von Ralls 0

Warm Up Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) 2 sets of 3 reps of Jerk Progression: * Focus on Knees out on dip and elbows slightly in front of the bar. Press Push Press Push Jerk Split Jerk Strength/Skill A.…

2016 07 18

Olive Branch CrossFit

Month: July 2016

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