10.18.2023

Strength
4 sets of tall clean + tall jerk x 1 @50%
then...
6 sets of clean & jerk x 1 @ 75-85%
 
 
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35  35/20

08.30.2023

Strength
A. behind the neck jerks
5 sets of 2 reps build load
 
B. overhead squats
4 sets of 5 reps build load from last week
 
WOD
"Rich and Sad"
every 3:00 x 4 sets
8 dual DB devil's press 50/35  35/20
12/8 cals row
rest the remaining time

02.02.2022

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 box step ups- rounds 2 & 3 use the DB for weighted step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side https://youtu.be/nlMwlAHGR60





Strength
deadlift week 10
65%x5, 72.5%x5, 77.5%,3 x 5, 77.5%x5+




At Home Strength
3 Sets
1. Single Leg Dumbbell Romanian Deadlift; 30X1; 6-8/leg
Immediately into:
2. Single-Leg Dumbbell Hip Thrust; 20X0; 8-10/leg
rest 30 sec and back to 1

WOD
"Rusty Ralph"
For Time
50/40 cals bike
20 burpee box jump overs 24/20"
20 dual dumbbell devil's press 50/35 35/20


Post WOD
2-3 sets
20 prone banded hamstring curls
20 front foot elevated lunges- add weight if you like
10 each side bird dogs

01.07.2021

Warm Up Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
as a group- coach led
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

Squat form- teaching
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

Strength
Front squats
warm up
3 sets of 5 reps @ 50%, 55%, 60%
then
3 sets of 5 reps @ 50% with tempo 5,5,5


WOD
"Fifth Wheel"
For Time
30 Dual DB box step overs
rest 1:00
20 Dual DB devil's press
rest 1:00
10 Dual DB burpee box step overs

RX 50/35
SC 35/20