Battleground, Norwalk – Level 1 Please check the Facebook page if you missed the Seminars this weekend- there are Facebook live videos for each segment. Warm-up Dorsiflexion work with kb and band distraction(on top of box this week) followed by banded toe flexion Weightlifting P
Battleground, Norwalk – Level 1 In lieu of class on Saturday – we will have a series of seminars at Norwalk. We will kick things off with the Lurong weigh ins at 8 followed by: Nutrition- 9-10 Achieving CrossFit goals 10-11 Mobility 11-12 Recovery 12-1 You are welcome to w
Battleground – Green Machine Barbell Club Weightlifting Skill Work Work on stretching and mobilizing Y’s, T’s, W’s Lacrosse Ball Foam Roll PVC Pipe Bands Rest day? Where is my rest muscle and how do I use it?
Battleground, Norwalk – Level 1 CrossFit Strength Bias WORK 3 Sets of 21s bicep curl. Dumbbell Curl Half Way up for 7 reps/ Half way up to all the way for 7 reps and then full range of motion for 7 reps. Superset with 3×15 dumbbell tricep extension. 3:00 of Grip work Adv WO
Battleground – Green Machine Barbell Club **For the Heavy Single no more than 3 misses. If you don’t make the lift in 3 misses, than drop the weight and finish on one you have made. Weightlifting Warm-up: Muscle Snatch – 5, 4, 3 (ascending weights) don’t go ove
Battleground, Norwalk – Level 1 Warm-up KB Dorsiflexion work followed by Fun Warm up. Weightlifting Dumbbell Bench Press (3×6-8 immediately followed by max push ups/plyo PU) Pull-ups (Every 3 min 6-8 Pullups(strict/c2b, etc) then) Immediately go into ring rows to failure af
Battleground, Norwalk – Level 1 Warm-up Ankle Mobility Weightlifting Back Squat (Every 3 min – do 6-8 reps around 70-80%- Superset) Dumbbell/KB Jumps (Do these immediately following the back squat) Holding a kb or dumbbell in each arm. Lower it to mid knee and explode