workout of the day
08.27.18
WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75 95/65
ring rows- option to elevate feet
Warm Up
200m run
10 hang muscle cleans- empty bar
10 dead bugs
200m run
10 hang power cleans - empty bar
10 2- legged pistols keep knees and feet together as you squat
Mobility:
DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength
Banded Lat stretch x 30 sec each side
Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique
ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side
Barbell Warm Up- coach led
WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75 95/65
ring rows- option to elevate feet
08.25.18
WOD: Teams of 3
Waterfall relay- there is no passing teammates on this relay. One starts the first exercise and then next team member can start when that person moves on to the second exercise.
Each teammate needs to complete 5 rounds of work
one round:
Run 300m
Bike 14/10 cals
sled pull 90 feet (4 sections of concrete) with lightest team members weight added to sled
Make up Strength/Skill
WOD: Teams of 3
Waterfall relay- there is no passing teammates on this relay. One starts the first exercise and then next team member can start when that person moves on to the second exercise.
Each teammate needs to complete 5 rounds of work
one round:
Run 300m
Bike 14/10 cals
sled pull 90 feet (4 sections of concrete) with lightest team members weight added to sled
08.24.18
WOD
OTM for 16:00
min 1- 50 Double unders or 100 single unders
min 2- 10- 15 power cleans @ 60% 1RM
min 3- max effort burpee box jump overs 24/20"
min 4- rest and record number of BBJO
Warm Up
3 rounds
200m run
10 (5 each side) half kneeling single arm KB bottoms up press + :05 hold
10 each side quadruped thoracic rotations https://www.youtube.com/watch?v=4dE4KmmfKiI
Abs:
One set:
hollow rocks x 20
shoulder taps x 40- in a plank position, hold core tight for little hip rotation (20 taps each shoulder)
hollow rocks x 20
Mobility:
Banded rows x 20 reps
LaCrosse ball smash of underside of the forearm x :30 each
Wrist stretch- fingers forward + rock and palms up fingers pointing to knees + rock x 10 reps each
Skill: Push Press
6 sets of 4 reps @ 80%
Coach Led Clean Warm Up
WOD
OTM for 16:00
min 1- 50 Double unders or 100 single unders
min 2- 10- 15 power cleans @ 60% 1RM
min 3- max effort burpee box jump overs 24/20"
min 4- rest and record number of BBJO
08.23.18
WOD
3 rounds- not timed
2 arm KB OH carry- pylon and back
2 arm KB front rack walking lunges x 20 steps total
single leg wall sit x 30 seconds
Warm Up
Every 4mins x 3 sets
Row 350/300m
10 Goblet Squats
10m Quadruped Crawl
Mobility:
Pallof press x 8-10 reps each side
Single leg good mornings with an empty bar x 5 each side
Banded pull aparts x 20
Skill: deadlifts
each athlete chooses which DL to focus on: conventional, clean deadlift or snatch deadlift
warm up with 3 sets of 3 reps at 50%, 55%, 60%
then...
3 sets of 5 reps
set 1- 70%
set 2- 75%
set 3- 80%
snatch DL- https://www.youtube.com/watch?v=5XTD4PPV3_8
clean DL- https://www.youtube.com/watch?v=up4l1B0GE9c
WOD
3 rounds- not timed
2 arm KB OH carry- pylon and back
2 arm KB front rack walking lunges x 20 steps total
single leg wall sit x 30 seconds
08.22.18
WOD
Nicole
20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.
Warm Up
row 3:00
2 rounds:
5 each direction lateral lunge with PVC extended out front https://www.youtube.com/watch?v=up4l1B0GE9c
10 steps each side lateral quadruped crawl
5 each direction lateral lunge + pulse with KB (Cossack squat with pulse) https://www.youtube.com/watch?v=huu1d86b854
10 each side lateral bounding with MB https://www.youtube.com/watch?v=huu1d86b854
5 each side bird dogs
Mobility:
Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
3-5 reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo
Skill: front squats
4 sets of 5 reps with a :02-:03 pause at the bottom
start with lighter load and build
WOD
Nicole
20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.
08.21.18
WOD
CrossFit Games Doubles & Oly
50 DUs
5 squat snatch
50 DUs
4 squat snatch
50 DUs
3 squat snatch
50 DUs
2 squat snatch
men: 135-145-155-165
women: 95-100-105-110
scaled DUs= single unders
weight = 95/65 or 65/45 for the entire wod
Warm Up:
2 rounds:
Run 400m
8-10 reps 2-Legged Pistol- feet and knees stay together as you squat down to your lowest with knees staying together. You can hold a plate or KB in front at eye level.
6-8 reps candlestick pistols- from standing, squat with feet and knees together and roll to a candlestick position staying hollow and roll out to a single leg squat and stand. Scale to a get up.
12 reps (6 each side) box step downs- https://www.youtube.com/watch?v=2XkKJ26iqZE
Mobility:
10 deep squat progressions
30 sec each side banded lat stretch
1:00 deep squat ankle stretch- hold a plate or sandbag
Skill work: snatch
slow snatch deadlift + hang snatch high pull + snatch (1+1+1) x 5 sets
build load only with good form
WOD
CrossFit Games Doubles & Oly
50 DUs
5 squat snatch
50 DUs
4 squat snatch
50 DUs
3 squat snatch
50 DUs
2 squat snatch
men: 135-145-155-165
women: 95-100-105-110
scaled DUs= single unders
weight = 95/65 or 65/45 for the entire wod