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Primal Fitness WOD 3/24/2017

Warm Up:
Coach's Choice


Mob: 
3 min smash what ales ya

Skill/ Strength: 
3 RFQ:
10-15 Hamstring Med Ball Curls (lay prone feet on med ball bring heels towards glutes)
30 sec Leftside Plank to 30 sec Rightside Plank
12-14 Weighted Hip Glute Bridges
Rest 1:30


WOD: 
Four Sets Max Reps:
60 sec row for cal.
Rest 60 sec.
60 sec med ball sit ups
Rest 60 sec
60 sec jumping Lunges w/ empty barbell
Rest 60 sec.
60 sec push ups rest 60 sec

Cool Down:
90 sec per side Wall Hip Flexor Stretch

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Primal Fitness WOD 3/23/2017

Warm Up:
3 min DU's Practice
Accumulate 2:00 L-sit or tuck off the bar
5 inch worm to up dog to down dog
10 Wall Squats


Mob: 
90 sec each side overhead banded distraction

Skill/ Strength: 
SA DB Press 3x8 ea. side
SA DB Row 3X8 ea. side


WOD: 
For Time:
15-12-9
Hang Power Clean 85/115
Box Jump 20'/24' 
Rest 2:00 min
Then 3-6-9
OHS 65/85
Pistols

Cool Down:
1 min childs pose

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Primal Fitness CrossFit WOD 3/22/2017

Warm Up:
6 KB Turkish Getups / Side (light)
Slow Walking Lunges DNB Arms out front
2 Rope Climbs
100 Jump Rope

Mob: 
Banded (Distraction) Squat Magic 1:00 / Side
Olympic Wall Squat pushing Knees out 2:00
  
Skill/ Strength: 
Hand Stand Pushup Practice
2:00 Wrist Mobility
2:00 HS Wall Walkups
2:00 HS Kipping Practice use Abmat


WOD: 
Long Lap
21-15-9
WallBall (20/14)
Burpees
Ring Dips
Long Lap

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Primal Fitness WOD 3/21/2017

Warm Up:
EMOM for 9 minutes
45 sec forearm plank hold
12 Air Squats
NJ Sprint

Mob: 
2 min per side calf smash on KB
  
Strength: 
Week 3 Pause Front Squats
3x3@70% w/ 2 sec pause at the bottom
(one one thousand, two one thousand,,, : ) 


WOD: 
3 Rounds for time:
50 DU's or 100 Singles
15 V- Ups
15 DB Thrusters (35#/50#)

Cool Down: 
Downward facing dog press heel to floor- walk out legs 

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Primal Fitness WOD 3/20/17

Warm Up:
Long Lap or 800m Row
10 PVC Pass Throughs
10 PVC Halos
10 PVC Golf Swings
10 ea. side Leg Swings w/ PVC for stability

Mob: 
10 plank scapula shrugs (in plank pos. pull shoulder blades together then press apart) 
90 sec per side LAX Ball Shoulder (Deltoid) Smash

Skill: 
3 Rounds:
3 ea side Turkish getups
30 Russian Twists Weighted https://youtu.be/vcw9O-Cc1LY
NJ Sprint length Farmers Carry- go heavy


WOD: For Time
Short Lap
Then 5 Rounds:
5 Toes To Bar
10 Push Ups
20 Russian KB Swings 35/53#
Then cash out with a Short Lap

Cool Down: 
Elbows on box stretch

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3/19/2017 Sunday MAAC PandaTrainingCamp

Warmup:
Row 250m
10 Banded Air Squats
:30 Plank
Row 250m
10 Pushups
:30 Bar Hang
Row 250

Mob: Roll Quads, Banded Shoulder and Front Rack Distraction; anything else that needs attention, as we are about to get after EVERYTHING.

WOOOOOOORK:
A. Superset I: 3x10 Front Rack Box Squats, 65%
                       3x10 Banded DB Lunges, 7-8RPE (10 each leg)
B. 8:00 AMRAP
    5 Burpees
    10 Pushups
    15 Ring Rows
C. Superset II: 3x8 Single Arm DB Z-Press, 7-8RPE
                        3x Up and Back Monster Walks
D. 8:00 AMRAP
    20 DUs
    15 Air Squats
    10 Situps
E. Superset III: 3x10 KB Turkish Getups (5 each side)
                         3x10 KB Pause Bicycle Kicks (5 each leg) 
 

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Primal Fitness Comp Training - Saturday 3/18 @ 3PM

Warm Up
Dynamic warm up (high knees, butt kicks, drinking birds/toy soldiers, lunges)
EMOM 6 mins
3 EB Hang Squat Snatch
3 V Up
3 Ring Row

MOB
Foam roll lumbar spine, lats
PVC overhead work
Pigeon

Strength
1. EMOM 12 mins
   1 Push Jerk + 1 Split Jerk, build in weight over sets

2. Superset
    3 x 3 weighted pull ups
    3 x 6 weighted dips
    Get heavy and challenge yourself!

WOD
AMRAP 15 minutes*
8 Hang Power Clean (135/95)
20 Burpees
35 Sit Ups
*EMOM do 1 squat snatch (135/95)
**Start with squat snatch


    

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Primal Fitness WOD 3/17/2017

Warm Up:
Row 500m, THEN 2xs
10 Pushups
10 Scap Pulls
10 Air Squats
10 Situps

Mob: 2:00 Banded Samson Stretch, each side; 2:00 Pigeon Pose

WOD: Every 2 mins for 24min (3 sets of each)
Station 1: Snatch Grip RDLX8 4011
Station 2: Ab Wheel roll outs 12-15 reps
Station 3: SA DB Row X 8 reps each arm @2111
Station 4: Glute Bridges X 30reps @10x0

**tempo is first number is decent, then time at the bottom, the ascent, then time at the top of the movement *** X = explosive

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Primal Fitness WOD, 3/16/2017

Warm Up:
5 min jump rope practice. Work DU's
Then, 2x's:
5 push ups@2-2 pace
8 hollow to arch hold on bar
20 mt climbers

Mob: banded hamstring stretch - move slowly through ext./flex.

Skill: Bench Press
3X5 @ 65%, 75%, 85% last set rep out at 85% *use spotter

WOD:
Row
4X500m
2 min rest in between sets **try to keep split time consistent

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Primal Fitness WOD 3/15/2017

WarmUp:
Up and Back--
Toy Soldiers
Drinking Birds
Burpee Broad Jumps; 5 Air Squats then, 
High Knees up; 5 Jump Squats then, 
Butt Kicks back
Alligator Crawl up
Bear Crawl back

Burgener Warmup with PVC, Warm up the snatch complex in the workout with PVC

Mob: Ankle mobility -- use band at bottom of rig and move through ext/ flex keeping foot flat on floor

Skill: Snatch Complex - E2MO2M for 8:00
         1 Power Snatch + 1 Hang Squat Snatch, build in weight

WOD: 
FT
Long Lap
30 Ground to Overhead 135#/95#
Long Lap

6pm MAAC Training EC:
Perform as a superset, 1:00 rest in between
5x10 Med Ball Cleans
5x10 SB
 

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3/14 - No 630AM WOD TODAY

We are closed for the 630am WOD due to weather. Sorry for the late notice - stay safe out there!

We are OPEN for open gym, and will run all evening classes as scheduled.

 

Warm Up
Short lap
4 min tabata arch to hollow hold on the floor
Short lap

Mobility
4:00 Scap activation
On all 4's push the floor away as you separate the scapulas, then squeeze the scapulas together.

Skill / Strength
3 Rounds: 8-10 Bent over BB Rows
Rest 60 sec
10-12 Glute/ hip Bridges
45 sec plank on rings *scale plank on floor*

WOD
Every 5 mins for 30 min (6 sets)
Row 400m
8 strict pull ups
12 TTB
14 push ups

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PRIMAL FITNESS WOD

March 11, 2017

Warm Up
6 min EMOM: 150m Row 12 Box Steps ups (with hop at the top)

MOB
Down dog to Cobra 8 timews slow and controled. Squat magic each side. then do 5 perfect squats with a 2 sec pause at the bottom

Strength
(15 min) Wk 2 Pause Squats (back rack)
3X4 @60% w/ 5 sec pause . Rest 2 min,

WOD
3 RFT: 30 Wall Balls 20 Burpees 10 Box Jump Overs

**Samson Strecth to cool down**
 

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Primal Fitness Competition Training - 3/12/17

Warm Up
Group warm up then 8 Min EMOM
-3 Hang Cluster
-3 Superman
-Alt: 3 Strict TTB/ 3 Diamond Push Up

MOB
Bully shoulder stretch, lax ball thoracic spine/traps, foam roll quads, whatever ails you

PUT HEAVY WEIGHT IN THE AIR
A. 15 Mins to build to Max Thruster (from rack if necessary, from the floor if you can clean it)
 

WORK THAT SUPERSET
B. Superset
   3x20 GHD Sit Up
   3x8 (each arm) DB Row (on bench), 8 RPE

SKILLZ UNDER PRESSURE
C. AMRAP 7 mins
   -1 Muscle Up
   -1 Squat Snatch (135/95)
   -2 Muscle Up
   -2 Squat Snatch (135/95)
   -3 Muscle Up
   -3 Squat Snatch (135/95)
   etc...
    *Adjust weights / scale muscle ups to CTB, pull ups, etc. - focus is on pull motion
 

PARTNER WOD - GO FAST
D. 2014 Regionals, Event 6 (with a partner, divide as needed)
   For time:
   50 Calorie Row
   50 Box Jump-Overs (24″/18″)
   50 Deadlifts (185/125 lbs)
   50 Wall Ball Shots (20/14 lbs)
   50 Ring Dips
   50 Wall Ball Shots
   50 Deadlifts
   50 Box Jump-Overs
   50 Calorie Row
  
 

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Saturday Afternoon MAAC Training

Warm Up:
Up and Back
Walking Lunges w/ Samson
Monster Walks
Inchworms
Then
20 Banded Squats
20 Pushups
20 Situps

Mob: LAX ball in the hip, around the glute; foam roll quads, lats, shoulders

WOOOOOORK:
A. Superset I (rest 1:00 between): 
     3x10 GHD Hip Extensions
     3x10 Good Mornings (7-8 RPE)
B. 12:00 EMOM
    Odd: 2 Squat Clean Catches (don't stand them up) 65%
    Even: 1 Push Jerk + 1 Split Jerk (same weight, or 6-7RPE)
C. Superset II (rest 1:00 between):
    3x10 Med Ball Cleans
    3x10 SB

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Primal Fitness WOD

March 10, 2017

Warm Up
EMOM for 9 minutes: 
150 m row
20 Mt. Climbers
45 sec Handstand Hold

MOB
12 Scropins (prone),
12 iron cross (supine) 
10 Press Ups (lie prone press up to cobra-focus on erectors)

Strength
3X12 Deadlift @ 60-65%
Rest 2 min between sets

WOD
AMRAP 7 mins:
7 Box Jumps
7 Burpees
7 Pull Ups

**Post WOD 6-8 Down dog to cobra (slow)**

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