Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through) B. Hammy Stretch C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups Weightlifting Deadlift Clusters (4 sets; 1.1.1) *10s Rest b/w reps – the...
Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Bench Press (5 x 4, heavier than 3/20/20202) *build to a heavy set o...
Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Weightlifting Front Squat (3, 3, 3) *heavier than 3/18/2020 *build Metcon Metcon (Time) For Time...
Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Strength Metcon (No Measure) EMOM9 1st: 30s hammer curls 2nd: 30s banded pull downs 3rd: 10 – 30s chin up hold 2 Sets: 10 – 15 Barbell Curls 10...
Angel Oak CrossFit – CrossFit Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks Weightlifting Split Jerk (every :90 x 8 1 @ 80%) *seek perfection! Metcon Metcon (AMRAP – Rounds and Reps)...