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6.28.17

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Dynamis CrossFit - CrossFitWarm-up10 Bar Kips 30sec Down Dog 20 High Plank Shoulder Taps 10 T Push-Ups Banded Shoulder Distraction - 3min per side 2 sets 3 Ring Dip (or scaled variation) 3 Pull-up (or scaled variation)A: Metcon (AMRAP - Reps)Alt. EMOM for 16min (8 sets Ea.) 1 - 4-8…

6.27.17

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Dynamis CrossFit - CrossFitWarm-up3 sets 60 sec Assault Bike 6 RDL 6 Light Bottoms-Up KB Press per arm 12 Lunge + Twist (6/side) Couch Stretch 2min per sideA: Back Squat (E2MO2M for 20min (10 sets) - 5 reps)Use 1st 5 sets to gradually build up to moderate/heavy 5 and get…

6.26.17

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Dynamis CrossFit - CrossFitWarm-up2 sets 60sec Jump Rope 10 Samson 15 Banded Good Morning 15 Band Pull Apart - core tight, ribs tucked down! 10 Cuban Press (https://www.youtube.com/watch?v=uZ-jtK0prxs) no DBs. Use 2.5 or 5# plates or no wt. at all 5min Foam Roll ITBs and Low BackA: Power Clean to…

06/23/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)3 min row 10 Wall Assisted Squat Twists 10 Sumo Stance Lateral Squats 5 Inch worms w/Push Up 10 Hip Bridge Ostrich Walk Zombie Walk High Knees Butt Kicks Banded Pull ApartsMetconMetcon (Time)50 Wall Ball Buy in Then 3 Rounds for time 1 Rope Climb…

06/22/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min Bike 1 min passive hang 10 Scap Push Ups 10 Push Ups 10 Kip Swings 10 Kipping Knees Swings 10 Burpees 1 min pigeon each side 5 min other lower body mobility e.g. Quad barbell smash Ido Portal squat sequence Hip distraction Lacrosse…

06/21/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)400m run 1 min Jump Rope Lunge w/twist Burpee Broad Jump Bear Walk Ostrich Walk Zombie Walk 10 Air Squats Duck Walk 5 Min Shoulder MobilityWeightliftingClean Complex15min E90sO90s Clean DL Clean Pull (Shrug) Clean Extension (High Elbows) Power CleanKeep it light and fast. Focus on…

06/19/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Run Leg Swings 10 Rig Assisted Air Squats 20 Banded GM 200m Run Duck Walk Bear Walk 10 Jumping Air Squats Crab Walk Lunge w/twist 1min Couch Stretch Each SideWeightliftingBack Squat (20 Rep Max)Take 20mins to find a heavy 20 for the day. Example:…