03.21.19

Warm Up

2 rounds:

10 Dual Kettlebell Turkish Sit Ups
5 Dual Kettlebell Z Press (same load as sit ups) https://www.youtube.com/watch?v=-BV4tDzo-5s&mc_cid=6e45a40315&mc_eid=c612bae79b
5 strict pull ups
20m Kettlebell Cross Body Carry per arm- one KB overhead, one KB at the side





Mobility:  hamstring gains!  https://www.instagram.com/p/BuoXC0Mh-ks/

1. Slow tempo staggered RDL x  6-8/side
2.  Long lever single leg glute bridge x 8-12 reps with a 2 second hold
3. Glute bridges and hamstring curls with feet on a med ball x 5-8 reps/side each exercise


Skill:  Dimmels  https://www.youtube.com/watch?v=bXF-ADj6Jos
3 sets of 8 reps @ 65-70% 1RM deadlift




WOD
Every 5:00 for 25:00, complete

400m Run
2 rounds of:
3-5 strict pull ups
10 KB swings  32/24 kg
15 air squats

03.20.19

Warm Up
2 rounds

Bike/Row 10/8 cals
10 hip /leg swings over a low racked PVC on rig (or a band across rig works)
10 deadbugs
10 slow to fast air squats
25 feet spiderman walking lunges (greatest stretch alive)
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps


Clean Warm Up
5 reps tall jerks- barbell starts at the forehead
5 reps jerk balance- start in the split position and move the front foot back 3/4 of the way and then split jerk
5 tall cleans
5 hang squat cleans


Skill: clean and jerk complex
on the 2:00 for 5 sets
1 squat clean
1 hang squat clean
1 high hang squat clean
1 split jerk

set 1- 65%
set 2- 70%
set 3, 4,5 70-80% based on feel. Focus today is technique, versus maximal load



WOD
10:00 EMOM
every min perform 3 bar facing burpees + 1 heavy clean @ 85%


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs

03.19.19

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly


Primer:
150 foot single arm overhead carry- every 10 feet, perform 2 single arm thrusters
(mark off a 30 foot course)


Skill: thrust and row
10:00 EMOM
min 1: 10 hip thrusts- shoulders on bench
min 2: inverted rows- either use rings with feet elevated or rack a bar and row at an inverted position




WOD

EMOM Indefinitely

 Odd- 15/12 Calorie Row
Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

03.18.19

Warm Up

EMOM x 9mins:
1st - 20m Filly Carry/arm https://www.youtube.com/watch?v=8g-7b6y2q5E&feature=youtu.be
2nd - Theraband Tall Plank Lateral Crawl 6m/side https://www.youtube.com/watch?v=w2s9W71MEhg&feature=youtu.be
3rd - 30sec Kettlebell Psoas March https://www.youtube.com/watch?v=kxPs571CGlk&feature=youtu.be

OHS mobility:  https://www.instagram.com/p/BujNM0DAnVZ/
4 drills to improve OHS
1. banded OHS drill x 10 presses each arm- light weight
2.  OHS exaggeration drill x 5 squats
3.  prone lift offs x 15 reps
4. bent over Y raises x 8 reps/side- light weight



Skill  OHS
Take 10:00 to build to today's heavy 1 RM OHS


Clean warm up with empty barbell
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps


WOD
AMRAP  4:00
4 hang squat cleans  155/105   115/75   95/65
30 DUs x 2 singles


Rest 3:00

AMRAP 6:00
6 OHS  135/95   95/65   75/55
2 muscle ups/ 4 C2B pull ups/ 4 strict pull ups

03.17.19 Swim WOD

Death by….underwater + deck out

Each minute you add a rep.

1 width underwater + 1 deck out

2 widths underwater + 2 deck outs

3 widths underwater + 3 deck outs

go until you cannot make the next minute.

WOD

For Time

with a partner 150 medicine ball cleans

partner A swims 50 yards

partner B completes reps

switch when A is done swimming

03.16.19

WORKOUT 19.4

VARIATIONS

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

03.15.19

Warm Up
2 rounds

9/6 cals row or bike
10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility: shoulders- tight???
https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8

**angled barbell should be put in a corner of a squat rack**

Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back

Skill: press
12-10-8-6

DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like. In between sets of presses, complete 10 sit ups and 10 banded pull aparts.



WOD- the weight today is very manageable to keep these sets unbroken. Try not to use the row as a recover. It's only 200 meters. Push past the uncomfortable feeling there and take a few breaths before picking up the barbell.

For Time
200m row, 21 front squats
200m row, 21 push press
200m row, 15 front squats
200m row, 15 push press
200m row, 9 front squats
200m row, 9 push press
barbell RX- 115/80
            scaled- 95/65