09.27.16

Warm Up: Partners with slam ball 8 x ball slams each 8 x lateral ball slams each- start with ball at your side of your feet and carry it up and over your body to slam it on the other side 10 x slam ball passes

Skill: clean pause pulls purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings 1. strong back- stay strong 2. constant pressure in feet until fully extended 3. shoulders in front of bar

4 sets clean pause pulls 1 rep @80-90% 1RM clean 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

Skill: clean lift off The clean lift-off is a partial clean pull or deadlift to knee height to train the pull from the floor. 4 sets of 3 reps 80-100+%

Primer: 10:00 EMOM 1 x Power Clean- build load

WOD: 20-10-5 Medicine Cleans 20/14 300m Run in between cleans- out the garage door to the right and finish at the front door

09.26.16

Warm Up: 2 roundsRow 400m 20 lunges with foot flat on ground 10 skaters L+R=1 15 banded good mornings

Primer 6:00 EMOM Psoas Pulse x 6-8 pulses per side with lacrosse ball https://www.youtube.com/watch?v=jRTz1tP0i6k&index=16&list Butterfly Stretch x :30 https://www.youtube.com/watch?v=Q4xp6Xsi9Dw&list Russian Baby Makers x 10 reps https://www.youtube.com/watch?v=GiKENv5Rgqg&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&index=1

Skill: Deadlifts 10 reps @50% or 55% 10 reps @60% or 65% 6 reps @70% or 75% 8 reps @75% or 80% 6 reps @80% or 85% 4 reps @85% or 90% rest in between sets should be 2-2:30 mins.

If Time Remains: 6 x 80yd sprint done as: 10 yd out 10 yd back 20 yd out 20 yd back 10 yd out 10 yd back rest as needed

09.24.16

Make up Strength

Team WOD of 4 athletes going in order MF and MF 21-15-9 synchronized burpees synchronized power cleans 135/95 or 115/75 synchronized pull ups -use bands

*MF starts burpees and must touch the ground at the same time. After they finish 21 burpees and move on to the cleans the next MF pair on the team starts burpees. Your team cannot pass each other. Cleans must start from the ground together and finish at the rack position together. Partners must get chins over the bar on pull ups at the same time.

09.23.16

Warm Up: 2 rounds or 15:00 400m row 2 lengths lunge with a twist 10 x ankle pulses on rig 10x muscle snatch with empty bar 10x behind the neck press with empty bar

Skill: snatch 3 sets of 2 reps hang snatch pull + hang squat snatch @65%

3 sets of 2 reps hang snatch pull + hang squat snatch @70%

3 sets of 2 reps snatch pull pause 1" off the ground @100%

WOD: 10:00 EMOM odd mins: 3x pausing OHS 95/65 - pause :05-:10 at bottom even mins: 10 TTB

09.22.16

Warm Up:2 rounds not timed 200m run 10x single leg RDLs with KB 3x wall kick ups or wall walks 10x GHD sit ups

Skill: Box squats 6 sets of 3 reps- build load squat to box where legs are at a 90 degree bend, sit tall, then drive up

WOD: shoulder stability 20:00 EMOM min 1: 2-3 reps each side TGU- athlete determines load to keep up with reps min 2: 50' alligator walk with feet on scooters- or plank hold for :45 (feet stay on scooter while you position body in a plank and walk forward on hands)

https://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-alligator-walks/

09.21.16

Warm Up: 2 rounds 10x step up cross over from side of box 10x push press with empty bar 10x good mornings

Primer: 3 rounds Glute bridges from the ground- weighted bar athletes choice x 8 reps 100' reverse sled drag with 2 plates x 1 rep

Skill: Strict Press 5 reps @50% 4 reps @60% 3 reps @65% 2 reps @70% 1 rep @75%

WOD: 3 RFT 20 Wall Balls 30/20 10 Sandbag ground to shoulder 10 Alternating pistols

09.20.16

Warm Up: Row for 2:00 Couch stretch 1:00 each side Run 400m

Primer: 6:00 EMOM in stations- :45 max effort/ :15 rest station one: wall ball over the front bar of the rig (you can have 5-6 people doing this at different ball weights) station two: get ups- roll up off the ground to standing station three: work on foot work for rope climbs- only going up two pulls

Skill: Cleans Every 1:30 for 3 sets Tall Cleans x 2 reps work bar weight or light weight

Every 1:30 for 3 sets Hang squat clean + squat clean @ 70%

WOD: 5:00 AMRAP 2 Deadlifts 225/155 + 2 ring dips 4 DL + 4 ring dips keep going in even reps until the 5:00 2:00 Rest 5:00 AMRAP 2 Squat Cleans 115/75 + 2 ring rows 4 Sq. cleans + 4 ring rows keep going in even reps until the 5:00