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Friday, May 26th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) Row 3 minutes (focus on mechanics: first minute easy and then gradually pick up the pace) 2) Joint Prep Routine SKILL AND INSTRUCTION 1) Kipping… Read more »

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Thursday, May 25th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) 2 Rounds 1 minute Row, Bike, Jog, or Jump Rope 10 Scap Retractions with 2 second pause on Pull-up Bar Position 30 second Straight Arm… Read more »

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Wednesday, May 24th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) 4 sets 20 seconds of Jump Rope Single Unders rest 10 seconds 2) Sprinter Hamstring Stretch, 45 seconds/side Samson Stretch, 45 seconds/side 3) Running Warm-up… Read more »

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Tuesday, May 23rd

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) Shoulder Prep Warm-up 1 10 Arm circles Front (start small and build to 10 full ROM) 10 Arm Circles Back (start small and build to… Read more »

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Monday, May 22nd

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up 1) 2 Rounds 3 Position Toes to Bar Drill (3 reps at each position) 10 Long Lunges 3 Turkish Get-ups/Arm (light weight) 10 Back Squat with… Read more »

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Rankel

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of… Read more »

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Friday, May 19th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) WARM-UP 1) 2 rounds Bike, Row, or Jump rope x 1 minute 5 Kip Swing 10 Air Squats 5 Inchworms TRANSITION Cover the scaling options and allow time… Read more »

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Thursday, May 18th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 rounds Row, bike or jump rope x 60 seconds 15 Push-ups 15 Good mornings 15 Band Pull aparts 30 second Plank SKILL AND INSTRUCTION 1)… Read more »

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Wednesday, May 17th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Joint Prep Routine TRANSITION Organize the class into teams and briefly go over sound rowing technique. Metcon Metcon (Calories) Teams of 3 Row 40 minutes for max calories… Read more »

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Tuesday, May 16th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1) 21-15-9 Jumping Jack Clap Jack 2) Joint Prep Routine SKILL AND INSTRUCTION Clean and Jerk Progression 3-5 reps of each progression TRANSITION AND BUILD UP Take about… Read more »

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