02.16.2023

Technique Time
Speed Steps
https://youtu.be/54tq-D0lCFw 
practice a few set of this and then do a 1:00 speed step test. 
Counting right foot only!
Average: 50-70
Above average: 70-80
Athletic:  80-100
Competitive:  100+

Speed is a movement!  This is an ideal modification for double unders and will increase endurance.

 
WOD
"Something New"
8 round for time
1:00 AMRAP  1:00 Rest
150' shuttle run
8 DB alternating snatches  50/35  35/20
max reps speed steps- count only the right foot and record each round
 
Core finisher
2-3 sets
KB lift overs x 10 each side
tall plank KB pull through x 10 each side
KB hollow hold x 20 seconds

10.07.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Mobility
30 seconds standing straddle
10 hip airplanes
10 feet together squats
1:00 squat hold




Strength
back squats
1set of 5 reps @55x1
then





Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/


WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20

01.13.2022

Warm Up
10:00 flow
100 feet waiter carry, 50 each side
100 feet suitcase carry, 50 each side
3 Turkish get ups each arm
5 single arm overhead squats each arm


Strength
A. snatch press in the receiving position 5 sets of 3 reps
B. 4 sets of 3 reps high hang snatch- light for speed
C. 6:00 EMOM 1 snatch building load up to 80%



WOD
"Farm Strong"
13:00 AMRAP
2-4-6-8-10-12... keep adding 2 reps to each movement
DB alternating snatch 50/35 35/20
DB clean & jerk- you don't need to alternate- split reps
burpees

10.22.2021

Warm Up
3 sets
quadruped crawl 50 feet- every 10 feet stop and perform 10 alternating plank shoulder taps
15 second chin over the bar hold
10 scap pull ups
15 second bench dip stretch https://youtu.be/IYqqSQmj2FA
10 bench dips



strength - super set A and B and then get in the sHSPU afterwards
A. Bench Press
5 x 8 reps @70%

B. Overhead KB carry- both arms up with weight
3 x 50 yds.

C. sHSPU 4-3-3-3 resting between sets to keep these unbroken
strict hspu from a box 7-7-6-5

WOD
"Paranoid"
6 sets
every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20

01.19.2021

Warm Up
Hot Start
10-8-6-4-2
goblet squats
KB swings
KB sumo deadlift
KB overhead hold in your square x 30 seconds each side

Strength
3 sets of each
A. Rear foot elevated split squats x 8/side @2111
B. frog pumps x 1:00
then
C. banded deadlifts x 10 @45% your max + band tension
D. KB bottom up press x 8/side



WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35

Intermediate
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (35/20 lb)
12 Dumbbell Thrusters (2×35/20 lb)

Beginner
3 Rounds for Time
10 Burpees
12 Alternating Dumbbell Snatches (20/10 lb)
9 Dumbbell Thrusters (2×20/10 lb)

11.14.2020

Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold



8:00 EMOM
min 1: 2-3 sets of the kip cadence complex- 2 kip swings + 2 knee raises + 2 ttb
min 2: 10 each side walking lunges
min 3: 20-30 second handstand hold
min 4: 10/side switch lunges- start in squat stance, jump back in split squat stance. Bounce back to squat stance. Repeat with the other leg jumping back in split stance.

WOD
"Taco Cat"
18:00 AMRAP
18 cals row or 14 cals bike
15 wall balls 20/14
12 DB alternating snatch 50/35 35/20
9 TTB- sub in lat pull downs or on the floor KB banded TTB drill

01.18.19

Warm Up

250m row or bike

10 push up shoulder taps- in a push up position with hips and core tight, lift one hand to the opposite shoulder and tap with a 1-2 second hold

10 standing PVC pass thrus

10 (5 each side) single arm high pull with a KB- light

200m row or bike

10 each side shoulder taps with no pause

10 Cuban presses with PVC https://vimeo.com/151076664

10 ring rows

Mobility:  https://www.instagram.com/p/BsRVoRnFkuX/

1. Hip Flexor and T Spine in Kneeling over Ball- or just lay over the ball if you can't kneel
2️⃣Jefferson Curl Toes Elevated x 10 slow and controlled reps with PVC
3️⃣Elbows Blocks Shoulder flexion and external rotation x 45 second hold
4️⃣Pec Stretch in internal rotation x 30 second hold each side
.

Skill: 10:00 EMOM
odd- 30-40 seconds to work on a gymnastics skill
even- barbell bent over rows x 10 reps

WOD
4 RFT
12 box jumps 24/20"
10 DB alternating snatch 50/35 35/20
50 DUs or x 3 singles
100 feet farmer carry 53/35 each hand