Posts by CrossFit ASAP

Knee pain when you squat? Try this..

Do you hate squatting because of nagging knee pain? It probably has something to do with the way you’re squatting. Maybe you were never taught how to squat correctly.. maybe your mobility is limiting you.. we will talk about form and mobility on another day. In the meantime try these tricks or alternative exercises that…

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WL 8/4

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – WEIGHTLIFTING POWER SNATCH + SNATCH PUSH PRESS + OH SQUAT (3X (3+3+3)) Use a challenging weight that you can go unbroken with. P. CLEAN + F. SQUAT + JERK (3X (3+3+3)) Show control in each movement 2 Sec pause in the catch on the jerk METCON…

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WL 8/5

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – WEIGHTLIFTING CLEAN PULL TO HIP + CLEAN (5×2) Do one clean pull to hip then clean x2 for each set PUSH PRESS 4×4 (4×4) Use the same weight for all sets CLEAN EXTENSION (5×4) Focus on keeping the bar close and shrugging at top of extension.…

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MASTERS 8/6

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – ASAP MASTERS METCON (NO MEASURE) Warm Up 10 High Knee Pulls 10 Quad Pulls 10 Arm Swings (F) 10 Arm Swings (B) 10 Leg Swings (L) 10 Leg Swings (R) 100m Jog/Walk 2 rounds METCON (AMRAP – ROUNDS AND REPS) 2 KB Step Overs Ea.Leg 4…

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CRUNCH 8/6

ASAP STOCKTON – CRUNCH METCON (AMRAP – ROUNDS AND REPS) 2:00min On :30 Sec Off KB Swings Wallball Toss Plank High Fives Synchro Step Overs Hollow Hold/Sit ups 2 rounds Wallball Toss: Squat and Throw gently to partner. Every catch is a rep! Plank High Fives: Plank on forearms facing each other. Opposite hands high…

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CROSSFIT 080618

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CROSSFIT WARM-UP PULL/SQUAT WARM UP (NO MEASURE) Partner Up P1. :30 Assault Bike (easy) P2. :30 Samson Lunge Steps -Both- P1. :30 Assault Bike (medium) P2. :30 Push Up to Downward Dog -Both- P1. :30 Assault Bike (hard) P2. :30 Inch Worms -Both- -Barbell- (all reps…

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8/5/2018

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CRUNCH WARM-UP (NO MEASURE) 2 Rounds 100m run 10 pass throughs 20 lunges (10 each leg) 5 cal skier METCON (AMRAP – ROUNDS) 20:00 EMOM :40/:20 Rower Slamballs AD bike Sit ups with Slamballs Russian twist

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CROSSFIT 080418

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CROSSFIT WARM-UP COACHES CHOICE (NO MEASURE) -Coaches Choice- METCON PER: PERFORMANCE T.P. 19.30 (AMRAP – REPS) 30 Min AMRAP 800m Relay Run (100m) 60 Clean and Jerks 135/95 60 Pull Ups 600m Relay Run (100m) 40 Clean and Jerks 135/95 40 Pull Ups 400m Relay Run…

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8.4.2018

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO – CRUNCH CRUNCH WARM-UP #10 (NO MEASURE) 3 rounds 8/5 calories 15 band pull-aparts 15 band good mornings METCON (NO MEASURE) 16:00 AMRAP 5 burpees THEN run down and back 10 plate squats THEN side shuffle down and back 5 inchworms THEN high knees down and back 10 alternating…

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