Tag: Hip Extension

2012-06-19

Post author By CrossFitMGM
Post date June 18, 2012

CrossFit WOD
Five Rounds
– Five Snatch Grip Deadlift @ 2010
– Max Ring Pushups @ 1111
– 3:00 Rest

Three Rounds
– Weighted Hip Extensions @ 4022; 6-10
– 1:30 Rest

Endurance WOD
Two Rounds:
– 12:00 TT, rest 5:00

Tags Deadlift, Hip Extension, Pushup

Endurance Mobility Underground Strength Workouts

2011-12-20 WOD

Post author By CrossFitMGM
Post date December 19, 2011

Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk

Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)

Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.

Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.

V Outs

Details at GymnasticsWOD

Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support

Plank Progressions

Tags Hip Extension, Plank, Toes to Bar

Underground Strength Workouts

2011-07-21 WOD

Post author By CrossFitMGM
Post date July 20, 2011

Five Rounds
– 6 Snatch and Press
– 6 High Box Jumps

Four Rounds
– 8 Sandbag Shoulder and Squat Drops
– 16 Slam Balls

Three Rounds
– 10 Weighted Situps
– 10 Hip Extensions

Tags Box Jump, Hip Extension, Press, Situp, Snatch, Squat

Underground Strength Workouts

2011-05-19 WOD

Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)

Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)

Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)

Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box

Finisher:
10 Minutes of Foam Rolling

Tags Box Jump, Hip Extension, Press, Pullup, Pushup, Row, Situp

Underground Strength Workouts

2011-04-21 WOD

Post author By CrossFitMGM
Post date April 20, 2011

Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs

Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups

Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls

Tags Clean, Hip Extension, Lunge, Pushup, Rope Climb, Slam Ball

Underground Strength Workouts

2011-03-24 WOD

Post author By CrossFitMGM
Post date March 23, 2011

Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps

Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans

Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps

Mobility WOD

Tags Box Jump, Clean, Hip Extension, Situp, Squat, Step Up

Underground Strength Workouts

2011-03-10 WOD

Post author By CrossFitMGM
Post date March 9, 2011

Five Rounds
1a. 8 Zercher Squats
1b. 8 30″ Box Jumps

Three Rounds
2a. 8 KB Step Ups (each)
2b. 16 Double KB Cleans

Three Rounds
3a. 16 Hip Extensions
3b. 16 Twisted Situps

Mobility WOD

Tags Box Jump, Clean, Hip Extension, Situp, Squat, Step Up

Underground Strength Workouts

2011-02-24 WOD

Post author By CrossFitMGM
Post date February 23, 2011

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

Five Rounds
1a. 6 Zercher Squats
1b. 6 30″ Box Jumps

Three Rounds
2a. 6 KB Step Ups (each)
2b. 12 Double KB Cleans

Three Rounds
3a. 12 Hip Extensions
3b. 12 Twisted Situps

Mobility WOD