10.20.2020

Warm up

2 rounds
12 banded pull aparts with a one second hold 
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause 

Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm


**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.

Primer:
8:00 EMOM
min 1- 30 second handstand hold
min 2- 30-40 DUs
min 3- 8-10 each side weighted step ups
min 4- L-sit hold

WOD
"eHarmony"
For Time
30 SDLHP
30 Front squats
30 Hang power cleans
30 Power snatch
30 Back squats
every min on the minute starting at 0:00 on the clock, complete 3 burpees
suggest weights
96/65 75/55 65/45

09.23.2020

Warm Up
2sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 each side perfect stretch walk
5 deep squat walk outs + push up



Strength
front squat or back squat from racks
(do whatever you didn't do on Monday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%

WOD
"Step Up"
4 RFT
15 OHS 95/65 75/55
10 DB step overs 35/20 20/15
15 SDLHP 95/65 75/55
10 DB step overs

04.14.2020

Warm Up
60 seconds hop in place
30 seconds jumping jacks
30 seconds high knees
30 seconds butt kicks
then...

5/side spiderman lunge + reach each side
10/side hamstring rocker
5/side pigeon plus rotate
10 sets of 2 x hip flexor rocks backs- alternate sides every 2 reps
10/side groiners
5/side hamstring hip flexor combo

https://www.instagram.com/p/Bmjiu-xHGfG/




Strength Set
3 sets

6-8 pull ups on the ground or from a door
10 reps SDLHP  build in load if you have a barbell



WOD
"Black Ink"
10,9,8,7,6,5,4,3,2,1
half kneeling DB press or barbell strict press   95/65   75/55
DB bent over rows or barbell bent over rows   95/65   75/55
burpee to goblet squat
hollow rocks
*reps are listed for both sides- 10 on the right, 10 on the left

03.05.2020

Warm Up
2 lengths jog
2 lengths shuffle
2 lengths skip
then..
5 inchworms
5 walk out to plank + walk back to a deep squat. In the deep squat perform 2 each side thoracic rotations
10 glute bridges
20 frog pumps

Super Set- add load each round

3 sets of
death march x 20 steps
wall sit x 45 seconds
DB step ups x 16 reps



Skill: strict pulls- work for 8:00

4 rounds of attempts of strict pulls or 3-5 strict pull ups

Two tips for strict pull ups- work on these on the rig either from a box with a toe spot, with a buddy and a waist spot(help) or hanging with no assistance.
A. Think about driving your elbows down verses pulling your body up. This leads to a much stronger pull and it drives a lot of proper engagement by keeping your shoulders from shrugging up.
B. Keep the lower body active and engaged. Get into the hollow position with feet out front, heels squeezed together, and rib cage tucked in.



WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups




POST WOD core

4 rounds

hollow body bounces x max reps for 30 seconds https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be


straight body ceiling reach sit ups x 10 reps (slow and controlled) https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

12.24.18 8 and 9am only

Warm Up
Coach Led dynamic warm up exercises

Mobility: postural exerciseshttps://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/

perform 2 sets of 5 reps each side

WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 snatches and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
snatch 135/95 95/65
box jump overs 24/20"


then....

Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 SDLHP 135/95

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 thrusters 95/65 75/55
9 SDLHP 95/65 75/55

09.10.18

3 Rounds Not for Time
 
Run 300 m
 
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
 
20m Quadruped Crawl
 
 Mobility:

 
Ankles: https://www.instagram.com/p/Bk0kaIXnCOT/?saved-by=tangletowncrossfit
 
1. elevated heel extended plate squat
2. support squat hold
hold each of these for 30 seconds for 3 times

90/90 hinges: 6-8 reps each side
https://www.instagram.com/p/BjaHvKWH2gZ/?saved-by=tangletowncrossfit
 How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.

✔️Return the leg to start position and repeat for desired reps.

Skill: back squats

5 sets of 3 reps with a :02-:03 pause at the bottom of the squat
Go a little heavier then 8/14/18

WOD
3 Rounds
3:00 work/ 1:00 rest
continue where you left off
5 tire flips
10 push ups
15 SDLHP 95/65 75/55

04.06.18

Warm Up400m bike or row

One set of: Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

2 set of 15 reps each side with lighter KB weight so you can balance

Half Kneeling bottoms up kettle bell press   https://www.instagram.com/p/BgymK3KjP3v/?taken-by=functional.bodybuilding

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses 5 Snatch-Grip Stiff Legged Deadlifts 5 Overhead Squats

Skill: snatch complex

3 sets of 5 reps of the complex

1 power snatch + 1 OHS + 1 squat snatch

set 1 @ 65% for 5 reps of the complex- rest in between reps

set 2 @ 70% for 5 reps of the complex

set 3 @75% for 5 reps of the complex

WOD

16:00 OTM

min 1: 15 SDLHP 75/55

min 2: 15 wall balls to 10' target 20/14

min 3: max cals row

min 4: rest