Double Under Practice

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

3 Clean EMOM

Monday, January 29, 2018
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

Wednesday EMOM

The weather is clear, the gym is open – make sure and get your butt in here tonight!!!

Come meet our newest 2222 Coach!!!

Amy York!!

I grew up in Georgetown, Texas, and have lived in Cedar Park for 14 years. Growing up, I played many sports including softball, swimming, basketball, and soccer. In the past 5 years I have run 5 half marathons in different cities, and many 5k’s in between. I have been teaching preschool for the past two years, and am currently a swim coach, coaching swimming, from ages infant to adult. I have a love for fitness and have enjoyed training over the past 20 years. I recently joined CrossFit Cedar Park and have found a new passion for fitness!

 

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway)
Adjust weight as needed.

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

Gift of Giving

 

THIS WEEKEND

CrossFit Cedar Park

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips looseWarm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST
3 Reps at 80%THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9
Calorie Row
Burpees to a Plate
Madmobi
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

 

Hill Country Christmas Family Adoption!

Don’t forget to sign up to help our two adopted families from the

HILL COUNTRY CHRISTMAS BUREAU

 

Christmas Schedule

Monday, December 25th – Closed

Tuesday, December 26th – 9:30am & 4:30pm classes only

 

Tuesday Workout

Skill

Handstand Hold

accumulate 3 minutes

Advanced – try free standing with a spotter


Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)


Deadlifts

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%

Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20


Deadlift 4×2
2-2-2-2

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

 

Front Squat Fun

Tuesday Workout

Strength

Front Squat 3×5 Together With 3×3
Front squats
5-5-5 – 70%
3-3-3

1 set to failure
40×0 tempo 8-12 reps


Wod

“Nikki”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups

Madmobi

knee on the wall
press ups
pigeon
thoracic extenion

 

Deadlift Protocol Wednesday

Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time

50 Heavy Russian Swings

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by
6- Box Jumps 24/20

Deadlift 4×2
2-2-2-2

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 Calorie Row

Madmobi

Keg Stretch
Roll/Stretch Calves
Knee on the wall
Lat stretch
Hamstring up and over

3 position Cleans

CrossFit Tuesday

Skill

Handstand Hold

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row)
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch

Thanksgiving Week

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Monday, November 20, 2017
Skill
HANDSTAND HOLD
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups