workout of the day
10.11.16
Warm Up
Row 500m
Thoracic Rotation x 10 reps
https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa
Banded squats x 10 reps
Deep squat progressions x 5 reps
Ankle pulses x 5 each side
With an empty barbell: snatch drop unders x 8 behind the head snatch push press x 8 back squats x 8
Skill: back squats 5 sets of 3 reps @80%
WOD: 2 squat snatch 135/95 or 95/65 3 G2OH 4 skaters L+R=1
4 squat snatch 5 g2oh 6 skaters
6 squat snatch 7 g2oh 8 skaters
8 squat snatch 9 g2oh 10 skaters
10.10.16
Warm Up1:00 jump rope :30 mini-band monster walk 1:00 jumping jacks :30 banded glute bridges :30 clam shells
Skill: 2 sets of 5 reps of Tall Clean + FS + Jerk 45/35 2 sets of 5 reps of Tall Clean + FS+ Jerk 65/55
3 sets of 2 reps of High Hang Clean + FS @65%
3-Stop Halting Clean Deadlift + Clean from 2″ Below the Knee + Clean @ 70-75% (pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)
WOD:
4RFT
4 Tire Flips
8 Power Cleans 155/105
12 Walking lunges with twist holding a 20/15# DB
*make sure to stay square with the hips. Hold DB with extended arms
Barbells & Brews 6 October 14th 5-6:30pm **Click to watch the video**
https://vimeo.com/186167434?utm_source=email&utm_medium=vimeo-cliptranscode-201504&utm_campaign=28749
Tangletown CrossFit Class Survey
Thinking about your schedule over the next few months, let us know what additional WOD times and classes are going to fit you and your fitness goals!
10.07.16
Warm Up:2 rounds
10 single leg RDL with KB
10 get ups
10 push ups
10 muscle cleans
6:00 EMOM min 1: band pull apart series- body position: rib cage pulled in, glutes tight and shoulder blades pulled down- don't let the traps do the work overhead: use red(or purple) band and pull just the single not double band x 15 min 2: band pull apart series horizontal- out in front use the single red(or purple) band x 15 min 3: shoulder openers with racked empty bar
Skill: OHS take 10:00 to find today's heavy OHS then do 3 sets of 3 reps OHS at 85% of today's heavy
WOD: 3 Rounds Running clock for 3:00 15/12 cal row 16/20 step ups with 25#/15# plate bear hugged remaining time on clock AMRAP power cleans 155/105 Rest 2:00 *first number is men's standards, second is women's standards
10.06.16
Warm Up:
2 rounds as a group
1 x agility ladder
bear crawl the rest of the length of the gym after the ladder
8 Russian baby makers
Sampson stretch back to the agility ladder
1 x agility ladder
:30 squat hold
Skill: DB bench press- 45/35 or 40/25 5 sets of 4 reps- lower DB slowly and pause :03 at bottom- explode back up
WOD: 1K row 20 burpees over a sandbag 300m sandbag carry- bear hug the bag- go out right from the garage door and enter in the front 20 burpees over a sandbag
Mid-line Stabilization- if time (1-2 rounds) :30 hollow hold :30 flutter kick roll to front :30 superman hold :30 flutter kick :60 rest