Monday, October 1, 2012

BINGO!


The 1st 5 minutes of the hour are yours at CrossFit Palo Alto so that you can iron out any kinks in the body, do more specific warm ups or work on things you suck at.  So how will you use them this month?  Here are some ideas.  I invite you to play "Bingo" with us!  

0:00-0:05 - BINGO! - Goals of this game...
    1. Acquaint you with a multitude of productive ways to use your free five minutes of warm-up at the beginning of class
    2. Give you resources so that you can attack the things you need to practice.
    3. Row by row, letter by letter or randomly, “Blackout” the BINGO card!



B
I
N
G
O
1
250m row time: ___
30sec rest
250m row time: ___ 30sec rest
250m row time: ___ 
                  
Initial _____
500m row time: ________




Initial _____
10 sets of 10 KB Swings (Russian swings/chest high they should be short, sharp, powerful)

Initial _____
400m run time ________




Initial _____
240m farmers walk (KB) 240m farmers walk (KB)
can be unilateral w/switch or bilateral
                     
Initial _____
2
100 Double Unders (attempts ok)









Initial _____
Bear Complex (PVC or 35#Barbell) 10-20 reps
1 rep=
Power Clean
Front Squat
Push Press
Back Squat
Push Press (Behind Neck)

Initial _____
Burgener Warm-up (PVC)*

burgener-warm-up.wmv






Initial _____
Shoulder Prep Mini*

KB Halos both directions
Turkish Get Ups
Swings
Snatches




Initial _____
Squat hold (mobility wod #1)
face-the-wall-squats
wallballs
box jumps/rebounding






Initial _____
3
Rack a KB*, go for a walk, do both sides

Practice downswing from rack then re-clean it to rack.*

KB Press*
                      




Initial _____
Pullup practice

Dead hangs or negatives
hollow-rock*
practice kip



                      



Initial _____
Self-Myofascial Release
Hips
Hamstrings
Quads
Calves
Peroneals
IT
Inner thigh
Back
shoulders
feet
                     
Initial _____
Running mechanics drills

100 running rope
pulls*
running in place
running backwards (carefully!)




                     
Initial _____
Old-School CFPA W-Up    2 rounds
20 DU (attempts OK)
10 swings
10 pushups
10 pullups
10 PVC dislocates
10 PVC OHS
5/5 PVC OH Lunges


                     

Initial _____
4
Fish Game
Points __________
Meters __________



Initial _____
Handstands
Shoulder Taps/Handwalking
HSPU


Initial _____
Kettlebell 
Clean & Press




Initial _____
Muscle up Transitions





Initial _____
Gymnastics Skills
-L-Sit
-Skin the Cat
-Rope Climbs
-Pass throughs

Initial _____
5
AMRAP 5 minutes
Jumping Jacks :)

Initial _____
Ring Dip Practice


Initial _____
1000m row 


Initial _____
800m run


Initial _____
5 sets of 10 wallballs. 


Initial _____

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