tag:blogger.com,1999:blog-39996814345659625012012-02-16T15:10:27.804-08:00Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.comBlogger51100tag:blogger.com,1999:blog-3999681434565962501.post-2889882589721004942010-01-16T08:21:00.000-08:002010-09-29T07:44:17.070-07:003 rounds of:<div>6 Double Unders (or 25 consecutive singles)<br /> 8 Pull Ups</div><div>10 Wall Balls</div><div><div><br /></div><div>Burgener Warm-Up (Skill Work)<br /><div><br /></div><div><div>Down and up</div><div>Elbows high and outside</div><div>Muscle snatch</div><div>Snatch land</div><div>Snatch drop</div><div>Hang power snatch</div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3999681434565962501-288988258972100494?l=crossfitfortknoxweeklywarmup.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-3999681434565962501.post-74423480859873077532009-10-27T19:28:00.000-07:002009-11-01T16:10:02.712-08:00SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up<br /><br />Roll Out 5-10min<br /><br />Jumprope: 2×10ea of:<br />Bounce<br />Alternate Leg<br />Side Straddle<br />Forward Straddle<br />Skier<br />Bell<br />In-Out-Jump<br />Crossover<br />Double Under<br /><br />10ea of:<br />High Kick<br />2 Arm-1 Leg<br />High Knee Tuck-Lunge-Spiderman<br />Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch<br />Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk<br /><br />2×10ea of:<br />Dead Bug, Opposite Arm-Opposite Leg<br />Pillar, Opposite Arm-Opposite Leg<br /><br />10 Handstand Push-up<br />10 Pull-up<br />10 Supinated Scapula Pull-up<br />10ea. Pistol<br /><br />Bar Warm Up 1×3ea of:<br />Burgener Warm-up:<br />Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop<br />Skill Transfer Exercises:<br />Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3999681434565962501-7442348085987307753?l=crossfitfortknoxweeklywarmup.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-3999681434565962501.post-299979950030502952009-10-06T16:03:00.000-07:002009-10-06T16:07:03.010-07:00SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up<br /><br />Roll Out 5-10min<br /><br />Jumprope:<br />2×10ea of:<br />Bounce<br />Alternate Leg<br />Side Straddle<br />Forward Straddle<br />Skier<br />Bell<br />In-Out-Jump<br />Crossover<br />Double Under<br /><br />10ea of:<br />High Kick<br />2 Arm-1 Leg<br />High Knee<br />Tuck-Lunge-Spiderman<br />Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch<br />Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk<br /><br />2×10ea of:<br />Dead Bug,<br />Opposite Arm-Opposite LegPillar,<br />Opposite Arm-Opposite Leg<br /><br />10 Handstand Push-up<br />10 Pull-up<br />10 Supinated Scapula Pull-up<br />10ea. Pistol<br /><br />Bar Warm Up 1<br />×3ea of:Burgener Warm-up:Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch DropSkill Transfer Exercises:Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3999681434565962501-29997995003050295?l=crossfitfortknoxweeklywarmup.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-3999681434565962501.post-61389806063139556322009-09-01T19:57:00.000-07:002009-09-01T20:01:24.559-07:00SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up<br /><br />Roll Out 5-10min<br /><br />Jumprope:<br />2×10ea of:<br />Bounce<br />Alternate Leg<br />Side Straddle<br />Forward Straddle<br />Skier<br />Bell<br />In-Out-Jump<br />Crossover<br />Double Under<br /><br />10ea of:<br />High Kick<br />2 Arm-1 Leg<br />High Knee Tuck-Lunge-Spiderman<br />Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch<br />Walkout on Hands+5ea<br />Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk<br /><br />2×10ea of:<br />Dead Bug, Opposite Arm-Opposite Leg<br />Pillar, Opposite Arm-Opposite Leg<br /><br />10 Handstand Push-up<br />10 Pull-up<br />10 Supinated Scapula Pull-up<br />10ea. Pistol<br /><br />Bar Warm Up 1×3ea of:<br />Burgener Warm-up:Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop<br /><br />Skill Transfer Exercises:<br />Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3999681434565962501-6138980606313955632?l=crossfitfortknoxweeklywarmup.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-3999681434565962501.post-64787110089772832532009-08-24T13:30:00.000-07:002009-08-25T16:49:58.235-07:00<strong>Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up<br /></strong><br />Jumprope: 2×10ea of:<br />Bounce<br />Alternate Leg<br />Crossover<br />Double Under<br /><br />10ea of:<br />High Kick<br />Walkout on Hands<br /><br />2×10ea of:<br />Dead Bug, Opposite Arm-Opposite Leg<br />Pillar, Opposite Arm-Opposite Leg<br /><br />10 Push-up<br />10 Pull-up<br /><br />Bar Warm Up:<br />Burgener Warm-up:<br />Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop<br />Skill Transfer Exercises:<br />OHS+Snatch Balance<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3999681434565962501-6478711008977283253?l=crossfitfortknoxweeklywarmup.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0