Stay Strong Athletics

Stay Strong CrossFit - FundamentalsWarm-up (No Measure)Group Dynamic Warm Up "Being strong is all about how well we can organize and hold the spine" -Breathing Technique- 1) Arch your Back and Hold 2) Deep Breathe, Draw the belly in 3) Now do it together, sometimes it helps to over-exaggerate it…

2016 05 08

Monday 050916

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up1000m Row 3 RD's 15 Squats 10 Push Ups 5 Pull UpsWeightliftingBack Squat (5 x 2 Reps )*2 sec pause a the bottom of the squatWODMetcon (AMRAP - Rounds and Reps)15 Min AMRAP Ladder: 1+ Squat Clean 40ft HS Walk 35 DU's L1(65/95, 80ft. Bear Crawl)…

2016 05 08

Saturday 05/07/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-upWeightliftingClean and Jerk (12x2 EMOM)Partner WODMetcon (Time)For time: 100 DU 20 Bar MU 30 Thrusters 40 Boxjumps 30 Thrusters 20 Bar MU 100 DU *Scale MU with C2B L1(65/95) Rx (85/115) Rx+(95/135)

2016 05 06

Friday 05/06/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up3 RD's 30sec Work/10sec Transition -KB Goblet Squat -Sampson R Leg -Sampson L Leg -Crab HoldMetcon (Distance)15 minute AMRAP 400m Run 500m Row *Rest 10 minutesMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Ball Slams 15 KBS 15 Burpees

2016 05 05

Fundamentals #6 Weightlifting

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-upWeightliftingSnatch (Technique)Dip+Shrug+High Pull Hang Muscle Snatch Hang Power Snatch Hang SnatchClean (Technique and Scaling Options)Dip+Shrug+High Pull Hang Muscle Clean Hang Power Clean Hang CleanSplit Jerk (Technique)Jerk Squat Jerk Dip & Drive Split Jerk BTN Split Jerk Split Recovery (Front foot, Back foot)MetconGrace (Time)For Time: 30 Clean…

2016 05 05

Thursday 05/05/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up500m Row 12 Spider Lunges 12 Pass Throughs 500m Row 8 Inch Worms 30 sec Banded Bully Stretch ea. armPower Snatch (10x3 EMOM)Start at 40%+ and Build in weightL1: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRX: Cindy XXX (AMRAP…

2016 05 04

Wednesday 05/04/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up800m Run Clean ProgressionsPower Clean (10x3 EMOM)Build in weight to Find to 3RMMetcon (Time)For Time: 1000m Row 100 DU 50 T2B 100 DU 1000m Row *20min Time CAP L1 (SU and K2E) Rx (As written) Rx+ (DU and T2B in sets of 10 minimum)

2016 05 03

Tuesday 05/03/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up4 RD's 250m Row 12 Air Squats 8 HR Push Ups 30 sec Spider Stretch/30sec OH Distrction/ 30sec Couch Stretch/30sec Tricep StretchThruster (10x2 EMOM)Build in weightMetcon (Time)4 Rounds For Time 400m Run 25 Wall Balls 10 Burpees

2016 05 02

Monday 05/02/2016

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up (No Measure)Foam Roll 50 Swipes each Leg 50 Swipes each ArmSkill12 min EMOM A- 10 Kipping Swings B- 5 MU Transitions C- 5-10 Kipping Dips L1- Bars RX- Rings *Find a Rythm in the kipping swings, less legs, more Midline and upper body. Get bigger…

2016 05 01

Fundamentals #4 Upper Body Pushing

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-up2 Rounds 15s OH Banded Distraction 15s Arm Bar Stretch 15 Calorie Assault Bike 15 Ring Rows 40ft Inchworm Remember our Breathing Technique 1) Arch your Back and Hold 2) Deep Breathe, Draw the belly in 3) Now do it together, sometimes it helps to over-exaggerate…

2016 05 01

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