Stay Strong Athletics

Stay Strong CrossFit - CrossFitWarm-up1 Mile Run 3 RD's (1st rounds w. PVC, use an empty barbell the last round) - 4 Snatch Dead Lift w/ pause at ankle, knee, and pocket position - 4 Hang Muscle Snatch - 4 Snatch Grip Push Press - 4 Tall SnatchWeightlifting20 Minutes to…

2016 07 15

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 07 14

Thursday 071416

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up3 RD's 15 Cal Row 30s Hand Stand Hold 10 Flamingo Walks 30s Pigeon Stretch ea. LegWeightliftingShoulder Press (5 x 3 Reps )WODMetcon (AMRAP - Rounds and Reps)16 Min AMRAP: Buy In: 1000m Row 40 Wall Ball 40 KBS 40ft. HS Walk L1(80ft. Bear Crawl) RX+(80ft.…

2016 07 14

Wednesday 071316

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up800m Run 3 RD's 10 Box Step Ups 10 Hollow-Arch Rocks 30s Banded Hamstring Stretch ea. Leg 30s OH Distraction ea. ArmEvery Minute On the Minute EMOM 16 MIN: Odd: Bar MU Even: Pistols L1: 5 Chest 2 Bar/ 8 Modified Pistols Rx: 2 Bar MU/…

2016 07 13

Fundamentals #2 Upper Body Pulling

By: Kyle Robertson 0

Stay Strong CrossFit - FundamentalsWarm-upWarm-up (No Measure)200m Run 20 Sit Ups 20 Cal Row 10 Inch Worms 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 is all about…

2016 07 12

Tuesday 071216

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up2 RD's: 500m Row 12 Spider Lunges w/ rotation 12 pass throughs 30s Front Rack DistractionWeightliftingPaused Front Squat (Build to a Heavy Single )2 sec pause ea. rep 15 Minutes to completeWODMetcon (AMRAP - Rounds and Reps)14 Min AMRAP: 30 DU's 15 Dead Lift 30 DU's…

2016 07 12

Monday 071116

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm-up3 RD's: 200m Run 15 Air Squats 10 HR Push Ups 20s Couch Stretch ea. Leg 30s Crab StretchEvery Minute On the Minute EMOM 10 Minutes: 2 Push Press @ 75%WeightliftingPush Press (10 x 2 Reps )WODFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsL1: 45#/75# Thrusters, Pull-Ups…

2016 07 11

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 07 10

Saturday 7/09

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitBehind The Neck Jerk (EMOMx10 Build to a heavy DBL)Warm up (No Measure)3 Rounds 250m Row 10 Kossacks 10 BB Presses 10 Spider LungesMetcon (Time)5 Rounds For Time 10 HSPU 20 KB Snatch 30 Double Under 40ft Font Rack Lunge L1 (DB Snatch and 2-1 Singles…

2016 07 09

Friday 070616

By: Kyle Robertson 0

Stay Strong CrossFit - CrossFitWarm up (No Measure)1000m Row 2 RD's 14 Spider Lunges 12 Ring Rows 12 Hip Circles ea. LegWeightliftingSled Drag (EMOMx12 Build to a heavy 40ft sled pull)*Pull through the blue linesWODMetcon (Time)L1 5 Rounds For Time 1 Rope Climb 20 Sit Up 400ft Shuttle Run or…

2016 07 08

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