Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts […]
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps +
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10
Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2.
Clamtown CF – Location – WOD Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout
Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Workout Nick Parker & Elizabeth James (3 Rounds for time)
Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings 4 Jumping Pull Ups 2. Workout Prep 2 sets: 2 Devils Press 4 Pull Ups Workout
