03.06.18

Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell 200m row 10 thrusters- empty bar

Skill: engaging lats 6:00 EMOM

Min 1: lat pull downs- kneeling on the floor with two red or black bands hanging from the rig, thick PVC between the two bands- place hands on the PVC shoulder width apart and with straight arms, pull PVC down towards the hips. 20 reps

Min 2: lats pulls in the hollow position- tie a light band to the rig, lay on the floor in a hollow position and with no slack in the band when arms are overhead, pull the band down towards the hips. 20 reps

Min 3: band pull aparts- use a light band and pull apart horizontal and overhead. Then kneel on the floor and place the band underneath the knees- use one hand in the band and press up to full extension. 10 reps ea. side

WOD

21:00 EMOM

min 1: 15/10 cal bike

min 2: 10 burpees

min 3: 20 barbell thrusters 45/35

03.05.18

Warm Up400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility:

Banded hamstring floss x :30 each side Frog pose x 1:00 Banded good mornings x 20 reps Air chair swings x 5 reps

Skill: Four sets of: 3 Deadlifts to the knee + Deadlift + 3 Dimmelshttps://www.youtube.com/watch?v=aFXKOHRNJVE Rest as needed Build in weight. Start at 55-60% 1 RM DL

Snatch Warm Up Perform 5 reps of the following with an empty bar snatch grip RDLs snatch high pulls muscle snatch OHS snatch grip push press snatch balance hang power snatch snatch below knees

WOD

12-9-6 hang squat snatch or scale to hang power snatch 125/85 115/75 95/65

6-4-2 bar muscle up or scale to C2B pull ups/ ring rows

03.03.18

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats

Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will

not lift and will not have a score for 18.2a. If 18.2 is performed

scaled, 18.2a will also be scored as scaled and will rank below

anyone who did not scale 18.2.

03.02.18

Warm Up12 min Bike 45 sec Bird Dogs, 10/side Single Leg Glute Bridge, heel elevated on bench 10/side Forward Lunge w/ Overhead Reach, 20 reps Vertical Jumps, 5 reps

Mobility:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps Bench T-Spine Opener x 60 seconds

Band Assisted Lat Stretch x 45 seconds per side

Band Assisted Hamstring Floss x 45 seconds per side

WOD

4 Rounds

400m Row

KB swings x 20 reps  53/35

Single side (suitcase carry) KB carry x 4 lengths (each side twice)  72/53

Rest 2:00

03.01.18

Warm Up15 Calorie Bike or Row 15 Empty Bar Deadlifts 12 Calorie Bike or Row 12 Empty Bar Good Mornings 9 Calorie Bike or Row 9 Empty Push Presses

Mobility: Rear Delt Warm Up Two sets of: with our yellow bands T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

Wrist stretches

Reverse snow angels x 20 reps no weight  https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/

Skill: Strict Press Rest 1:00-2:00 in between sets 5 reps @70% 3 reps @ 75% 2 reps @ 80% 2 reps @ 85%

WOD 4 RFT 2 Rope Climbs or 4 up/downs 15 Burpees

02.28.18 'Alverstone'

Warm Up:Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg 12 Alternating Cossack Squats 12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg Rest as needed

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then..  with an empty barbell

Clean warm up: 5 clean high pulls 4 tall cleans 3 muscle cleans 2 hang power cleans 1 squat clean

Skill: every 2:00 for 10:00 1 rep clean lift off 1 rep hang clean 1 rep squat clean start with 55-65% and build

WOD 'Alverstone' 7:00 ascending ladder 1 Power clean + 30 DUs/60 singles   165/110 2 power cleans + 30 DUs 3 power cleans + 30 DUs *continue to add one power clean each round until time expires

02.27.18

Warm Up2 Rounds: 30 Single Unders or Double-Unders 15 Calorie Bike or Row 12 Abmat Sit-Ups 9 Slow Banded Good Mornings 6 Inchworms

Mobility: Foam roll quads and hammies 2:00 Deep spiderman lunge stretch :30 each side Deep goblet squat stretch- with plate :30-:45 MIni-band around ankles- small squat- kick one leg out to the side and back x10 reps each side

Skill: back squats Warm up with 10 reps empty bar, 5 reps @50%, 3 reps @ 60% 5 reps @ 70% 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90%

WOD 4 Rounds (10:00) HSPU or HS hold x 30 seconds Wall balls x 45 seconds 20/14 Rest x 1:15

Post WOD 4:00 Tabata style :20 work :10 rest- each minute will have 2 tabata sets min 1: hollow hold min 2: superman hold min 3: hollow rocks min 4: superman rocks