CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

(10 min.) Running warm up and dynamic mobility drills

* Perform the drill for 50m, then jog out 50m.

Air squat to up and over the fence + under the fence (lateral lunge) (https://www.youtube.com/watch?v=ZU4Rw_3MNaA)

Toy Soldiers: https://www.youtube.com/watch?v=rL5X-g9CQb0

Low lizard crawl

Tall duck walk: https://www.youtube.com/watch?v=7FznovMgLZ8

Walking pigeon stretch – step, pull ankle to chest, switch legs, repeat.

(5 min.) Quick Hip prep

Then, with a medium strength band perform;

10 banded good mornings – or perform with no band

25 m glute activation with band right side/25 m left side – perform 10-15 lying glute raises: https://www.youtube.com/watch?v=HycfvvgfW94

10 banded good mornings – or no band

Workout Prep

Warm-up (No Measure)

(10 min.) Prep for box/object jumps

Perform 10 or so reps of each of these movements

Step ups – keep one foot on the box the whole time and perform all 10 reps on one side, then switch

Step up and over – prep those ankles and knees for jumping and stepping back down

Jump up, step down

(10 min.) Prep for lunges and workout

Perform 10 walking lunges (5 on each leg), then with a light set (one down from their working weight) of dumbbells perform 8 more lunges.

Then, with their working weight, perform 6 walking lunges.

* If they only have one set, use one dumbbell for the first set and both dumbbells for the second set.

* Prep as needed for workout

Metcon (Time)

FULLY LOADED

21-15-9

400-m run

Walking lunges with DB’s by side (45/25 lb.)

box jumps (24/20 in.)

Metcon (Time)

PARTIALLY LOADED

21-15-9

400-m run

Walking lunges with DB’s by side

Object jumps

Metcon (Time)

UNLOADED

21-15-9

400-m run

Walking Lunges (double reps)

Object jumps

Cooldown

Warm-up (No Measure)

Start by lying with feet up the wall for 3-4 min. Legs straight, then pull them into a ‘squat position’ for the last few minutes.

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