On Ramp Day 3: Unilateral Movements!! (only one leg)

Warm-up/Review: D.R.O.M. Squat position (5 count), PVC Push Press, Forward rolls, Bear Crawl

Skills: Burpee, Lunges, Step-ups, and Pistols (on a box or holding a bar), Kettlebell Swings

Oly Skills: Jumping/Landing Position, Down & Up, High Elbows, Overhead Landing

W.O.D.

AMRAP in 8 mins (3 Partner workout)

Time Keeper: 60 ft Lunge (possibly weighted)

the remaining team members complete either Burpees or Air Squats to medball

On Ramp Day 2

We have a great group of athletes working with us for this session. However, before we can post pictures we need EVERYONE to print out and bring in their consent forms. Click the tab above print them out, have your parents sign them and bring them in! Looking forward to seeing everybody again tomorrow!

On Ramp Day 2 (Wed, Thurs)

Warm-up/Review: D.R.O.M. again Lunge stretch and its position, Medball deadlift, Medball Front Squat (working our way to the medball clean)

Skills: Press, Push Press, Box Jump, Push-up

Oly Skills: Jumping and Landing, Down & Up

W.O.D.

21-15-9 or 15-12-9 reps of

Push Press

Box Jumps

Push-Ups

Athlete Program Day 1

Today we are starting the crossfit journey with new athletes. We want everyone to come to class today with a positive attitude, and no ego! Crossfit is HARD and is meant to humble the strongest of athletes, but for those who persevere the results are incredible. Good luck to everyone starting off today. 3-2-1 Go!

Warm-Up: Dynamic Range of Motion stretches

Skills: Deadlift/Squat/Front Squat/Lunge

WOD: AMRAP in 10 min
200 m Run
10 Squats to med ball
10 Deadlifts

Directions for registration

The sign up process is confusing, so here are directions:

1. Click the button that says registration, then click the registration link. You will then need to create a password.
2. Next it will bring you to a page that has a bunch of classes listed that are all coached by Mike Metzger. You can hit any button that says sign up now.
3. It will bring you to a new page with other information on it. Just click enroll.
4. From there it will take to you to a page that says which membership would you like. click the drop down menu and select the membership option that you would like.
5. Then it will bring you to a pay page, pay and you're done!

Mariner X-Fit Last Day!!!

It has been a lot of fun this month getting to know each and every person in the program. I hope everyone has a great swim season, and hopefully we'll see a few of you at our gym in Morristown!

Warm Up - Obstacle course w/ partner

WOD:
Shuttle sprint
60m walking lunge with weight on back
then: 4 rounds
5 push-ups
10 sit-ups
15 squats
then
60m farmers carry
Shuttle sprint

Game!

Mariner X-Fit WOD

We are going into our last week, and all participants have made huge improvements! Its been a great time coming out and coaching everyone!

Warm-Up: 2x through

Broad Jump 15m
Crab walk 15m
Carwheel 15m
3 push-ups
Sprint 15m

Skill: Dead Lift, Weighted bag throw

WOD: AMRAP in 12 mins
15 Box Jumps
Bag throw 50m
Bear Crawl 50m
15 Box Jumps
Bear Crawl 50m
Bag throw 50m

Game!!

Mariner X-Fit day 9

Its gonna be a good one!!

warm - up: 3x through
15 m forward rolls
15 m Carioca
15 m Crab walk
15 m Carioca (other side)

Skill: shopping! how do we do it??

WOD:
2x through
Teams of 2
While on partner does a 100m sandbag carry the other partner holds a plank, then switch.
THEN
Teams of two flip the tire and do burpee tire hops for 100m

Game!

Mariner X-Fit team WOD

WOD: Complete the following as a team:

2 laps around the soccer field (can't start work until all team members have finished running)

then:

100 squats - everyone does at least 20

50 burpees - everyone does at least 10

100 sit-ups - everyone does at least 20

50 box-jumps - everyone does at least 10

then:

2 more laps around the soccer field (team is not done until last member of the team finishes

Game: Today there are choices, winning team picks the game!!