08.20.18

Warm Up:
3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)

Run 300m

20 Feet on Box Pike Shoulder Taps

10 Bird-Dog/side (slow down for this)
Mobility:
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


Primer:
Every 2:00 for 8:00
station 1: bench press x 6 reps @ 75-80%
station 2: barbell bent over rows x 8 reps


Clean warm up
hang muscle clean + strict press (3 + 3) x 3 - 3 reps of each for 3 sets- keep light
then...

clean deadlift + clean pull + clean x 3 sets @ 60-65%

Rope Climb Drills- as a warm up or if you have time....

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
2 rope climbs or 2 x progression
4 squat cleans 155/105 135/95 115/75
8 HSPU or box piked HSPU or downward dog push ups
16 KB swings 53/35
40 feet handstand walk or 1:00 handstand hold on wall/ or seated 2 arm DB hold overhead or 60 plank shoulder taps
16 KB swings
8 HSPU
4 squat cleans
2 rope climbs

08.18.18

Make up Strength/Skill


WOD
Partners- One round for time

40 partner deadlifts 405/265- done together on the same bar.
30 each person TTB- while one partner is doing TTB, the other is hanging from the bar
20 each person burpee box jump overs 24/20" - while one partner is jumping, the other is holding the sandbag
10 each person sandbag ground to over the shoulder- while one partner is lifting the sandbag, the other is holding a squat

08.17.18

3 Rounds:
1:00 Light Row or Bike or Run
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Deep Squat Progressions

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 Sit-Ups
12 Single leg good morings- barbell on your back and use one leg for the good morning- other can be on the floor behind the working leg or in the air behind the working leg- use good balance

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw


1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI


Skill: Deadlifts
Sumo deadlift + conventional deadlift
2 reps of each for 6 sets - starting at 55-60% and build load




WOD
3:00 AMRAP
200m run- out garage door and around to front door by bikes
8 power cleans 165/115   115/75   95/65
3:00 Rest

3:00 AMRAP
200m run
4 power cleans 185/125   135/95    115/75

08.16.18

Warm Up
EMOM x 9 mins

1st - 10 Barbell Hip Thrust- can be light weight on barbell

2nd - 10 Lateral Band Walks- KB goblet hold

3rd - 20 Russian Twists/ each side

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

shoulder flow https://www.instagram.com/p/BiPe2a0h40w/?saved-by=tangletowncrossfit

WOD
Karen
150 wall balls 20/14 Men 10' target Women 9' target

POST WOD
One round- not timed
600m run
400m sandbag carry 50/35#
200m farmer carry 53/35 each hand
400m sandbag carry
600m run

08.15.18

3 Rounds

Not for Time
Run 300
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
20m Quadruped Crawl


Primer:
6:00 EMOM
min 1: barbell bent over rows x 8-10 reps
min 2: hollow body hold x :30
min 3: wide grip strict pull ups x 3-5 reps or 3-5 scap pull ups

Skill: Split Jerk
set 1-4 x 2 reps @ 70%
set 5-8 x 2 reps @ 75%



WOD
10:00 Time Cap
With a partner *synchro just means done at the same time

RX

50 synchro* double unders
9 bar muscle ups
15 power snatch 115/75
6 bar muscle ups
9 power snatch 115/75
3 bar muscle ups
6 power snatch 115/75
50 synchro* double unders

Scaled
100 synchro* single unders
18 ring rows
18 power snatch 75/55
12 ring rows
12 power snatch 75/55
6 ring rows
6 power snatch 75/55
100 synchro* single unders

08.14.18

Warm Up

Run, row or bike 400m
6 broad jumps
5 each side single arm KB front racked squats
Run, row or bike 300m
6 broad jumps
5 each side single arm KB front racked squats



Mobility:

Kneeling hollow position overhead band pull 3 sets of 15 reps

https://www.instagram.com/p/BmO0rHNnx5z/?saved-by=tangletowncrossfit
🔹SETUP:
1. Grab a thin band
.
2. Set body up in hollow position (I had to get on knees bc my rig is not too tall)
- We want to reiterate muscle memory in everything we do! That includes a good hollow position when stretching/warming up.
.
3. With elbows fully locked out grab band shoulder width but have some tension on band between hands.
.
4. Pull in a straight line to create a triangle with the band

then...
90/90 hinges: 6-8 reps each side
https://www.instagram.com/p/BjaHvKWH2gZ/?saved-by=tangletowncrossfit
 How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.
✔️Return the leg to start position and repeat for desired reps.

Skill: Pause back squats
4 sets of 5 reps building in load- start at a comfortable lighter weight
pause for :03 at the bottom of the back squat
drive the knees out and hips forward to stand

Barbell warm up for cleans- 3 reps each
muscle clean
high hang power clean
hang power clean
push press



WOD
4 RFT or scale to 3 RFT
15 HSPU scale to piked hspu from a box or the floor
20 Air squats
15 TTB or hanging knee raises where you can swing or tuck ups on the ground
20 hang power cleans 95/65

08.13.18

Warm Up
3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno

10 lateral banded walks each direction
20 sec side plank hold each side

Mobility:

1:00 T-spine stretch over a foam roller- lay with roller across the upper back and stretch arms out- hips up or on the floor.
1:00 spiderman lunges + reach each side
then..
3 sets of 5 reps of each I-Y-T- find a partner to do work/rest

https://www.instagram.com/p/BmRkFIEHnHx/?saved-by=tangletowncrossfit
Grab 2.5 or 5# plates. Set up in a hollow hold or scale as needed to a tuck. Palms facing the ceiling create a I-Y-T with your hands. Keep the elbows locked out completely and use lats by making sure palms are always facing ceiling on way up and down.


WOD
4 RFT
DB squats x 10 reps
DB push press x 5 reps
DB box step overs x 5 reps 24/20"
DB- RX 50/35# scaled 35/20#

Post WOD abs: weighted plank hold
5 sets of 30 sec hold

rest 1:00
go heavy weight- record make