05.10.18 Deads and Dimmels

Warm Up 400m run or row

2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

then....

Lateral Box Walk Overs ×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets

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

Skill: Deadlift and Dimmels Deadlift 5 sets of 2 reps set 1-2 @ 80-85% set 3-4 @ 85% set 5 @ 85-90% then.. Dimmels 3 sets of 8 reps @60-70% 1RM deadlift

WOD 5:00 EMOM 5 box jumps + 5 supinated grip barbell rows- athlete picks weight

then.. not timed 2-3 sets depending on remaining time in class barbell roll outs x 12-15 reps rest 60 seconds L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be rest 60 seconds

05.09.18

Warm Up300m run or row

2 rounds 12 reps DB half kneeling single side press (6 each side) 10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw 20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Mobility: Wrist stretches Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)

Skill: strict press week 2 5 sets of 5 reps @ 63% - last week was 60%

WOD 16:00 EMOM min 1: 50 secs sled push- moderate weight on sled min 2: 50 secs sled rope pull- moderate weight on small sled- hand over hand pulls, feet stay still min 3: 50 secs battle ropes min 4: rest

05.08.18 Final Countdown

Warm Up10mins - move continuously at a warm up effort 50 Single unders 5 Seated Box Jumps 7 GHD Hip Extensions 9 Abmat Sit Ups

Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

WOD 25 min time cap

Final Countdown

For Time

100 DUs or x 2 singles

90 sit ups

80 push ups

70 KB swings 53/35

60 wall balls 20/14

50 walking lunges (total)

40 pull ups

30 DB snatches 50/35 35/20

20 burpees

10 HSPU

05.07.18

Warm Up 3:00 bike/run/row/jump

6-8 plank walk outs

6-8 each side single arm ring rows

6-8 each side single leg banded good mornings

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

Skill: stamina squats week 5

Every 90 seconds for 6 sets (9:00)

1 front squat + 3 back squats @ 70-85% of your front squat 1RM

all four reps are done in the 90 seconds

WOD

4 rounds not timed

Plank hold x :45

Renegade rows x 5 40/30 30/20 (row, row and push up)

DB OH carry- both DBs are extended overhead- pylon and back

Sit ups x 20 (or GHD sit ups)

05.05.18 Havana

WOD Hero WOD  Havana

Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans

Men: 185 lb. Women: 125 lb.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans

Men: 135 lb. Women: 95 lb.

Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans

Men: 75 lb. Women: 55 lb.

05.04.18 Death by 10m

Warm Up3:00 Slow Bike or Row

3 Rounds: 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 Wall Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side

Followed by… 10 Deep Squat Progressions

Primer:

Coach led running warm up

WOD 3 parts Part One Death by 10meters min 1: 10m sprint min 2: 2 x 10m sprints min 3: 3 x 10m sprints min 4: 4 x 10m sprints go until you can't complete your sprints in the 1:00 time

Part Two

For Time Complete 3 rope climbs. You must do 5 burpees after each rope climb

Part Three 4 Rounds for time- record weight used for both movements 20 weighted sit ups- either plate to chest or with a Mb OH split carry- one arm overhead, one arm at the side to the pylon and back- switch arm positions per length

05.03.18

Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Mobility:

Two sets of: Dumbbell suitcase RNT split squat x10 reps each side https://www.youtube.com/watch?v=8htaPttaaVA Dumbbell single leg RDL x 8 reps each side https://www.youtube.com/watch?v=frXMwmAedBU Inchworm Walk + Scap Push-Up + Press Up x 5 reps

WOD Every 3:00 for 15:00 complete 2 strict hspu from the box or on the wall 8 box jumps 24/20" 10 DB thrusters 50/35 35/20

If time remains: POST WOD 3 rounds not timed- athlete chooses load on sled (103# sled) Sled drag forward - to the fence Sled pull backwards- from the fence to the start line