CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip Flexion Banded Front Rack Mobility — Actiivation: Banded Side Walks, Glute Bridges Group Warmup Group: Front Squat Warmup w/Dorsi (No Measure) Test: Deep Air Squat Banded Ankle Mobility R Ankle x 1 Minute* Re-Test Air Squat Banded Ankle Mobility L Ankle x 1 Minute **Banded Ankle Mobility: https://www.youtube.com/watch?v=GdVLZtXyWSY ————- 15 PVC Passthroughs ————- 5 Minutes @ 60-70% 3 Pullup 6 Pushups 9 Air Squats ————- 15 PVC Passthroughs Weightlifting Front Squat (3-3-3-3-3) Post-Workout 3 Rounds of: – Bulgarian split squat x 5 / leg – Single leg deadlift x 10 […]
CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Mobility: Foam Roll T-Spine Banded Shoulder Flexion Activation: Banded A-T-Y-T 3×10-15 Group Warmup ROW/Run/RIDE x 3 Mins -Then- 3 Rounds w/Coach: 5 Snatch Grip RDL 5 OHS 5 Muscle snatch 5 Snatch Balance *use PVC or light Bar Skills Skill: Rope Climb Practice 10 mins Metcon Metcon (Time) 3RFT: 15 Hang Power Snatches, 95/65 lbs Run to Hall and Back (fire hydrant) *goal Sub 15 **One Heat. Stagger as Needed. Post-Workout A) Hollow Body Tabatas B) Lat roll / lacrosse ball shoulder smash 2 minutes per side Supplementals – Extra Credit 5 […]
Coach PJ discusses how to know if you should go heavier in training and practice. We don’t want 100% of our reps to be perfect 100% of the time, but more of them should be good than bad, and we need to work on correcting the flaws that come out in our imperfect reps. Please follow the CrossFit Tigard YouTube Channel for more training tips!