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Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

Front squat: 10 x 3 @ 70%
30 second rest between sets

Accessory

15 strict 3-point toes to bar

WOD

“Angie”
For time: 
100 pull ups
100 push ups
100 sit ups
100 squats

As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself? 

Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? :)

Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes. 

Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana. 

Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Skill 

Air squat

Ring row

Push up

Back squat

Ring Dip 

 

WOD

250m row

THEN

15-12-9 reps – 

Squat

Push up

Ring row 

THEN

250m row

Strength

Weighted step ups: 3 sets of 8-10 reps each leg – work ups (record all three weights)

Rest 2 mins between sets

Conditioning 

12 min EMOM: 

Even – 10 kettlebell swings 70/53

Odd – 4-6 strict handstand push ups

Core

3 sets of 10 strict toes to bar (no kip)

Skill

10 mins of goat work!

Conditioning 

For time: 

400m run

20 back squat 115/75

20 bench press 115/75

400m run

15 back squats

15 bench press

400m run

10 back squat

10 bench press

400m run