07.27.18

Warm Up

3 rounds- building the pace on the run each round

Run to fence and back

30sec Reverse Plank

1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)

1 length Bear crawl- arms hiding the ears, butt up high

one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

Primer:

banded shoulder warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps

3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side

4. Shoulder circles. 10 reps

Hollow banded pulls x 10 reps for 2 sets Rest :60 between

Skill: staggered stance deadlift

Staggered Stance Deadlift https://www.youtube.com/watch?v=G0sCqCwG8Xs

4-6/leg x 3 sets; rest 2 mins 

Box Step Down   https://www.youtube.com/watch?v=2XkKJ26iqZE

Take :03 to descend 6-8/leg; rest 60sec x 3 sets   24/20" box

*control these down and attempt to not push up off the bottom leg

WOD
For Time

Row 1000m

Deadlift x 30 reps 255/185 225/155 185/135

TTB x 30 reps or knees to chest

07.26.18

Warm Up

Every 3mins x 4 sets 

Run 100m 

10 Single Leg Cone Touches/leg 

10 Goblet Squats Light

Primer:

RNT Reverse Lunges
Goblet Loaded   4-5/leg; rest 45sec x 3

KB Complex

2 sets each side

5 1-arm KB Sit Up   https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press   https://www.youtube.com/watch?v=zcUg776Cr2Q

rest 45sec and switch to the other side

WOD
Every 4:00 for 16:00 

complete one round of
400m run
250/200m row
15 unbroken wall balls  20/14

07.25.18

Warm Up
2 rounds

6/side Half Kneeling Single Arm Press
20sec Wall Facing Handstand Hold
15m Single Arm KB Bottoms Up Carry/arm
10 slow and controlled goblet squats
10 reps/ 5 each side wall deadbugs- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding
Rest as needed 

Primer: 

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

wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington 

Barbell Warm Up
5 Good mornings
5 Back squats
5 Elbow rotations
5 Stiff-legged deadlifts
5 Push Press
5 Front squats

Rope Climb Drills
Rope Pull Ups:

https://www.instagram.com/p/BlIxy5ThW0V/?taken-by=cfgymnastics
The Descent:
https://www.instagram.com/p/BlLuacXF1Ea/?taken-by=cfgymnastics
Rope Climb or Legless rope climb progressions

https://www.instagram.com/p/BlCrKY6nUcE/?taken-by=cfgymnastics

WOD
For Time- weight is 95/65

21 OHS + 1 rope climb
21 Thrusters + 1 rope climb
15 OHS + 1 rope climb
15 Thrusters + 1 rope climb
9 OHS + 1 rope climb
9 Thrusters + 1 rope climb

07.24.18

Warm Up

2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.

Power Clean and Jerk Warm-Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans
5 Split Jerk Strict Presses (press from spit position)

Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks

Mobility:
hip flow  https://www.instagram.com/p/Bh7BCJ4BraN/?saved-by=tangletowncrossfit

wrist flow  https://www.instagram.com/p/BevdU-7BzT9/?saved-by=tangletowncrossfit

banded shoulder stretches with the thera band
        1.  W's
        2. pull aparts
        3. diagonals
        4. pass thrus

WOD
Take 20:00 to find today's heavy on this complex:
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder to overhead

POST WOD
A.  every :90 for 3 sets tuck L-sit on parallettes
B. 30 reps tuck rock to tuck sit  https://www.youtube.com/watch?v=EtIa7Xt54kY&feature=youtu.be

07.23.18

Warm Up
4 Sets Not For Time

5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

Primer:  

The Active 'Lat' Hang- with a partner who has hands around the upper waist to assist, coach starts with the lat active command then pull (pull up) then hold then back to arch and pull up- partner is there to assist the pull up to the bar- https://www.instagram.com/p/BlQP8TGHUHq/?taken-by=crossfittraining

The reset arch 

https://www.instagram.com/p/BlThJ6KhqpT/?taken-by=davedurante

WOD 

Helen
3 RFT
400m run
21 KB swings 53/35

12 pull ups

Post WOD
Skill practice time
Handstand walk or HSPU
sled pushes
muscle ups
abs

07.21.18 Holy Legs!

Make up Strength/Skill

WOD 'Holy Legs!'

3 RFT
75' DB front rack walking lunges  50/35  35/20
100m (to the end of our building and back) sandbag carry bear hug
15 squat cleans  115/85

07.20.18

Warm Up
2 easy rounds of:
Bike 10 cals
10 Cossack squats (5 each side)
10 Prisoner Kang squats #4 on this video: https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly
10 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow 

Mobility:
Couch stretch x :30 each side
Ankle stretch- elevate the foot spiderman lunge position x :30 each side
Superman hold- keep feet together x :30

Skill: Bulgarian split squats
use a plate(s) about 4" high for your back foot
4 sets of 6-8 reps per leg
DB at each side- use a weight where you can touch your knee to the floor with good form

WOD 

For Time
15-12-9-6-3
back squats 155/105
plank ball pops- each floor tap counts as a rep

*plank ball pop starts with a tight hollow body position.  Stack shoulder over wrists. Place the balls of the feet on a MB and create that hollow body position.  Push through the ground with the majority of the body weight supported by shoulders.  Tap feet on the side of the MB, then on top of the MB, then on the other side. Scale this movement by using a plate instead of a MB.