06.16.2023

Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30 



WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14

01.30.2023

Super Set x 3 rounds
A.  landmine RDLs x 10/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps



WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press  
Rest 90 seconds
Weights  50/35  35/20

02.10.2022

Warm up
2 sets

10/7 cals of your choice
30 second deep squat hold
50 feet each side waiter carry
15 banded face pulls
15 pronated grip band pull aparts
5-10 barbell or bodyweight Kang squats



Strength
Hip Thrusts
3 x 6 reps @95% your DL max
between sets
DB death march x 20 steps- moderate weight 35/20

WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats

Post WOD- body maintenance
2-3 sets
10 each side DB external rotations- light load https://youtu.be/WwyuTrmFPKY
20 banded pull aparts
20 banded bicep curls
20 banded tricep extensions

01.24.2022

Warm Up
cardio 3:00
20 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets

8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet

Strength
Deadlift week 9
70%x5x5, 70%x5+
last set leave 2-3 reps in the tank



At Home Strength
3 sets
A. split stance DB RDL; 30X1; 6-8 leg
B. good morning jump; 6-8 reps- slow on the hinge and then explode up for max height https://youtu.be/uiKGpJVpMN8



then...
3 sets
A. single leg DB RDL; 30X1; 6-8 per leg
B. single leg DB hip thrust; 20X0; 8-10 per leg https://youtu.be/KW7yo5x7-HI


WOD
"Shooter"
8:00AMRAP
8 shoulder to overhead 115/85 95/65 75/55
12 TTB or hanging knee raises


At Home version
Shooter
8:00 AMRAP
8 DB shoulder to overhead
12 v-ups


Post WOD- body maintenance
2-3 sets
30 banded pull aparts
100 feet double KB overhead carry
8 each side KB windmills

11.04.2021

Warm Up
3 Sets - Not for Time

10 Step Death March- lighter DBs each hand

50 feet Lateral Banded Walk (25 feet/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Strength- super set
3 times through- rest after each super set
A. DB rear foot elevated split squats x 5/leg- light
B. back squats 3 x 10 reps@ 45-50% unbroken


WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats


Post WOD

For Quality
100 banded pull aparts
100 straddle leg lifts- in straddle position, hands in the middle of the legs on the floor, lift straight legs up and down
100 prone snow angels

01.27.2021

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side


Strength
5 x 3 reps strict press
sets 1-2 @60%
set 3 @ 65%
set 4 @ 70%
set 5 @ 70+%


WOD- redo from 12/26
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/75 95/65 75/55
can you get done in under 8 minutes?




Extra Work
3 sets
reverse lunges x 8-10/side
DB high pulls x 8-10/side
banded pull aparts x 25 reps

Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary

09.19.19 'Run Farmer Run'

Warm Up
2 rounds:
100m run
5/side lateral box step ups
5/side Bulgarian split squats no weight
3-5 eccentric pull ups
25 feet perfect stretch walk



Mobility:

Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/box stretch with PVC x 5 good exhales
deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds

Skill: front or back squats
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @80%
1 rep @ 90%

in between squat reps perform one of these banded movements:
A. banded pull downs- single arm or double x 25 reps
B. banded face pulls x 25 reps
C. banded pull aparts- horizontal x 25 reps

WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep