10/17/2019

FrictionCrossFit – CrossFitView Public WhiteboardQODPrediction for the Open workout?Warm-up1:00 Plank + 3 sets: 10 Glute Bridge 5/side Back Scale Hinge 5 Ring/Box Dip + 1:00/side Ring SH Ext 10/side Softball Hamstring SmashDeadlift (4×8 Deadlift up to...

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FrictionCrossFit – Tracy PView Public WhiteboardWarm-up3 min. Ski Erg + 15-10-5 Plate press (15#) DBL KB row (18# each hand) Lunges (per leg) + 1:00/side twisted cross lizard + 1:00/each banded childs pose updogGymnastic Strength3x 8 reps: Ring Row Tempo 5-5-5-1...

10/16/2019

FrictionCrossFit – CrossFitView Public WhiteboardQODWhat’s your trouble area in regards to stretching? (Always need to stretch) Come do yoga so you don’t have it anymore!Warm-up4 rounds: 10/side KB RDL (light) 5 KB Kang Squat (light) 10 Scap Pushup +...

Week 4 Lower Body

FrictionCrossFit – MikeView Public WhiteboardCatalyst WarmupActivation3 sets: 20/side Fire Hydrants 20/side Glute Kick Back 5 Squat BouncesMobilityFront Squat (5×2 @ 75% w/ :02 pause)Assistance2x15 Barbell RDL @ 30% of best DL Accumulate 100...

PC Static Week 10 Day 2

FrictionCrossFit – Powerlifting ClubView Public WhiteboardWarm-up20 Dip 20 Chin up or Ring Row Tricep Rollout Lat Rollout Band Front RackShoulder Press (3×5 @40-50-60% of TM)Push Press (9-6-3 climb to 30-40# over goal)perform as singles w/ :02 rest...