Month: November 2014

12/1/14

CrossFit OLAF – CrossFit This is a recovery week. Volume will be down so we feel great and can hit it hard next week. Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each …
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11/28/14

CrossFit OLAF – CrossFit Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) …
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11/26/14

CrossFit OLAF – CrossFit Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) …
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11/24/2014

CrossFit OLAF – CrossFit Warm-up 25 mins Gymnastics Warm-up (No Measure) WALKING AROUND THE GYM 8-Wrist circles 8-Wrist extensions (forward and overhead) 8-Single arm circles (forward and back) 8-Trunk rotations 8-OH Lateral Raise Tip toe walk Duck walk Squat walk Jog Shuffle Backward Roll STATIONARY 8-Straddle bow trunk rotation 8-Straddle bow and bend 8-Pike bow …
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11/24/14

CrossFit OLAF – CrossFit Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) …
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