11.02.2022

Warm Up
Cardio 2:00
then
thoracic flow 5 reps of each movement flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




Mobility
A. banded lat stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side


Primer
3 sets of 3 reps each
1. muscle clean to front squat
2. tall cleans
3. clean from the power position

WOD
"Graveyard"

27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees

11.01.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Mobility flow https://www.instagram.com/p/CkLnXhqAO-e/
move through with a 20 second hold on each
1. straight leg forward fold to feet together squat
2. toe roll ups
3. sumo squat hold at the bottom
4. v-sit with a lean forward of the chest and arms
5. frog pose with a lift of the lower leg- alternating sides
6. half kneeling Samson stretch each side
7. half kneeling straight leg stretch and roll the ankle in all directions
8. half kneeling grab the back leg and hold or just stretch in a half kneeling position
9. internal knee rotations without a barbell on back (video)




Strength
barbell hip thrusts
3 x 15 reps @50% deadlift max
then
Super set
3 rounds
A. Cossack squats with weight x 6 each side
B. lateral DB step ups with weight x 6 each side

WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups

10.31.2022

Warm Up
2 sets
A. banded squares- walk around 4 times with mini-band around the ankles
B. single leg RDLs x 8/side at 31X1
C. deep squat hold x 30 seconds


Mobility
quick set - with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


then...
A. Ankle stretch x 30 seconds each
B. Long step walking lunges x 8 each side


Strength
Back squats
"The seesaw goes up and down"
4 reps @ 65%
2 reps @ 80%
4 reps @ 70%
2 reps @ 85%
4 reps @ 75%
2 reps @ 87%
4 reps @ 80%
2 reps @ 90%



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap

10.29.2022 Partner WOD

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


Primer- 3 sets of each movement
1 hang power snatch + 1 power snatch
50-60-65%
then
1 power clean + 1 power clean + jerk
50-60-65%

WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95

10.28.2022

Warm up
leg swings forward/backward and side to side x 15 each direction
1:00 wall sit
90/90 hip switches x 10 each side
perfect stretch x 4 each side
1:00 squat hold
3:00 cardio choice


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/



Strength
tempo back squat
"drop em slow to grow"
5 sets of 3 reps with a true honest 5 second negative
all reps done at 60%


WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles

10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45

10.26.2022

Warm Up
2:00 cardio
4 each side perfect stretch
then...
2 sets

1:00 walk backwards
10 tib raises
10 calf raises
10 barbell front squats




Squatober
2:00 squat hold
14 hip airplanes
14 single leg glute bridges


3 sets of 3 reps of each exercise
1. muscle clean to a squat
2. tall clean
3. clean from the power position



WOD
24:00 EMOM
German Shepard
min1- 15/10 cals bike or 12/8 cals bike
min2- 10 burpees to a target- must be at least a jump to touch
min3- 3 squat cleans 60-70% your max