workout of the day
08.04.18
WOD
15-12-9
SDLHP 115/75
C2B pull ups/ pull ups/ low bar pull up/ ring rows
Rest 3:00
7:00 AMRAP
200m run- out the garage door and back to front door by bikes
50 DUs or x 2 singles
Make up Strength/Skill
WOD
15-12-9
SDLHP 115/75
C2B pull ups/ pull ups/ low bar pull up/ ring rows
Rest 3:00
7:00 AMRAP
200m run- out the garage door and back to front door by bikes
50 DUs or x 2 singles
08.03.18
WOD
15:00 AMRAP
10 power cleans 95/65
1 muscle up
10 power snatches
1 muscle up
10 squat cleans
1 muscle up
10 squat snatches
1 muscle up
*muscle ups can be progressions, full movement on bar or rings, or 2 strict pull ups + 2 ring dips
Warm Up
2 Rounds:
100m Jog
3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats
100m Jog
3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats100m Jog
Half of the Snatch Barbell Warm-Up
First Half –
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses
Second Half –
5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
Reverse pull warm up for kipping muscle ups x 10 reps eac
https://www.youtube.com/watch?v=9W8DAZ4Qutc&feature=youtu.be
Muscle up drills
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
WOD
15:00 AMRAP
10 power cleans 95/65
1 muscle up
10 power snatches
1 muscle up
10 squat cleans
1 muscle up
10 squat snatches
1 muscle up
*muscle ups can be progressions, full movement on bar or rings, or 2 strict pull ups + 2 ring dips
08.02.18
WOD
2 RFT
15 Pull Ups
40 Air Squats
20 Push Ups
250 Row
20 Sit Ups
15 Burpees
Warm Up
3 Rounds Not for Time
Run 300 m
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
20m Quadruped Crawl
Hip Mobility: https://www.instagram.com/p/Bkv_6zQniU2/?saved-by=tangletowncrossfit
You can set this up between the squat racks
Ankle mobility: https://www.instagram.com/p/Bk0kaIXnCOT/?saved-by=tangletowncrossfit
1. elevated heel extended plate squat
2. support squat hold
hold each of these for 30 seconds for 3 times
Skill: back squat
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD
2 RFT
15 Pull Ups
40 Air Squats
20 Push Ups
250 Row
20 Sit Ups
15 Burpees
08.01.18
WOD
3 RFT
800m Run
9 Sandbag cleans
50' Sandbag carry
Warm Up
Dynamic- outside if you can- one length of each exercise
https://www.instagram.com/p/BlmWiCZHGXG/?saved-by=tangletowncrossfit
1. Knees to chest
2. Groiners
3. Walking quads
4. Single leg RDL
5. Spiderman lunge + reach both sides
6. Hamstrings
7. Glute/hips- #4 stretch
8. Inchworm- no push up
9. Curtsy lunge
WOD
3 RFT
800m Run
9 Sandbag cleans
50' Sandbag carry
Post WOD skill: bench press
5 sets of 2 reps @ 75-80%
07.31.18
Warm Up
3 sets
10 Single leg RDLs with DBs in each hand
10 Box step downs *(5 each leg) https://www.youtube.com/watch?v=2XkKJ26iqZE
10 MB hamstring curls
10 MB hip bridges
*once you master the height, you can add the DBs at the sides
Primer:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge
Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side
Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side
WOD
'Kelly'
5 RFT
Run 400m
30 box jumps
30 wall balls 20/14
07.30.18
Warm Up:
EMOM x 9 mins
1st - 10 (5 each side) squats with KB single side front rack hold
2nd - 10 Lateral Band Walks - KB goblet Hold
3rd - 20 Russian Twists (10/side)
Mobility:
Ankle stretch on a box or plate x :30 each side
Squat hold with plate in hands x :45-:60
Lat stretch x :30 each side
Skill: front squat
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
and then …
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Lift-Off + Clean + Jerk https://www.catalystathletics.com/exercise/368/Clean-Lift-off/
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
WOD
2 Rounds, Not for Time:
100 Meter Kettlebell Walk*
100 Meter Sled Drag
20 Weighted AbMat Sit-Ups
Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.
Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.
Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.