top of page

Our Recent Posts

Tags

04.29.2020

WARM-UP

1) Dynamic Running Warm-Up, 3-5 minutes

2) Med Ball Clean Progression

3) Clean Footwork

4) Clean Bar Warm-up

STRENGTH: Hang Power Clean + Hang Squat Clean (AK) (1+1) X3 reps x 2 sets, (1+1) X2 reps x 2 sets, (1+1) X2 sets (ascending weight)

ACTIVE MOBILITY

1) Front Rack Stretch

2) Double Lacrosse Ball Quad & Hip Flexor Smash

3) Couch & Frog Stretch

4) Banded Hamstring & Calf Stretch

WOD: Perform the following for time:

  • 200m Run

  • 10 Med Ball Cleans (20/14)

  • 400m Run

  • 20 Med Ball Cleans

  • 800m Run

  • 40 Med Ball Cleans

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: KB Half Get-Up, 8-10 reps R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)


Single Post: Blog_Single_Post_Widget

FIND US

3821 S. University Drive

Fort Worth, Texas 76110

Your details were sent successfully!

  • Black Facebook Icon
  • Black Instagram Icon

CONNECT WITH US

(682) 429-9368

crossfitanthology@gmail.com

**We are a CLIMATE CONTROLLED FACILITY**

©2022 by No Limit Strength & Conditioning

bottom of page