Stay Strong Athletics

Stay Strong CrossFit - CrossFitWarm-up2 RD's Row 500m 10 HR Push Ups 10 KB Dead Lift High Pull 30s Banded Bully Stretch ea. ArmWeightliftingPush Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)WODMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 9 Dead Lift 6 Hang Clean 3 Shoulder 2…

2016 03 14

Fundamentals #1 Lower Body Pushing

By: Kyle Robertson 0

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 03 13

Friday

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-upGeneral Warm Up 3 RD's Row 250m 10 Pass Throughs 30s OH Distraction ea. Arm 30s Banded Hamstring Distraction ea. Leg Specific Warm-Up 3 RD's 5 Muscle Snatches (empty bar) 5 Hang Power Snatches (empty bar) 3 Kipping SwingsWODCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7…

2016 03 11

Wednesday

By: Kyle Robertson 0

Stay Strong CrossFit - StrengthWarm-upCatalyst Dynamic Warm-Up (No Measure)Row 500m Then pick 5 of the following to complete warm up: -40ft. Spider Lunges -40ft. Lateral Weight Shift -40ft. Flamingo w/ Hip Swing -40ft. Inch Worm -12 Banded Sampson Lunges ea. Leg -15 Pass Throughs -2 x 30s OH Distraction -2…

2016 03 09

Fundamentals #5 Advanced Gymnastics

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-upCoaches Choice Warm Up (No Measure)Hip Flossing Ankle Flossing 2 Rounds 15 Wall Squats 40ft Inchworms 40ft Lateral Spider Lunge 20sec Pigeon Stretch/sideSkillPistols (Progressions)*Demonstrate The Pistol and all of its progressions Lunges (forward and reverse) Single Leg Step ups Down to a Box Pistol on a…

2016 03 09

Monday Strength

By: Kyle Robertson 0

2016 03 07

Friday

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-upGeneral Warm-Up: 2 RD's 500m Row 8 KB Goblet Squats 30sec Spider Stretch 30sec OH Distraction ea. Side Specific Warm-Up Gradually Build up to target Squat Clean Load with descending reps while performing 6 Hollow-Arch Swings between ea. RD. Ex: If your goal is to get…

2016 03 04

Fundamentals #3 Lower Body Pulling

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-up (No Measure)500m Row 20 Sit ups 40ft Spider Lunge 40ft Inch Worm 20 Sit ups 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 it "Being strong…

2016 03 04

Fundamentals #2 Upper Body Pulling

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-upWarm-up (No Measure)20 Cal Row 20 Sit Ups 20 Cal Assult Bike 20 Sit UpsSkillPull-ups (Progressions)1) Ring Row Standard 2) Strict Pull Up (banded) 3) Chest to Bar (C2B) 3) Kipping Technique 4) Kipping Pull Up *Record your individual progression and the amount of reps you…

2016 03 02

Fundamentals #1 Lower Body Pushing

By: Kyle Robertson 0

2016 02 29

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