09.12.18

Warm Up
Run or Row for 4:00

1. End Range Hip Flexion Lift Off 10 x 3 sec. holds
2. Cross Leg SLDL x 10 reps each side
3. Psoas March x 10 each side
4. Lunge Reaches x 10 each side
 5. Hip Flexor Stretching Overhead Reach x 10 each side
 6. Hip Flexor Stretching Rotation + Reach x 10 each side
 
https://www.youtube.com/watch?v=ezlqOB97eRM

WOD
30:00 recovery wod- AMRAP
100m -pylon and back- reverse sled drag 2/1 plate
2:00 bike 55-60 RPMs/ 50-55 RPMs
30 Russian twists with light load
2:00 row smooth

09.11.18 Hero WOD 343

Warm Up:

3 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

Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight

09.10.18

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
 
 Mobility:

 
Ankles: 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

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: back squats

5 sets of 3 reps with a :02-:03 pause at the bottom of the squat
Go a little heavier then 8/14/18

WOD
3 Rounds
3:00 work/ 1:00 rest
continue where you left off
5 tire flips
10 push ups
15 SDLHP 95/65 75/55

09.08.18

Make up Strength/Skill


WOD
EMOM 24

min 1: 60 foot sled push - empty
min 2: 8 x burpee box jump 24/20"
min 3: 20 alternating sledgehammer strikes
min 4: 12/10 cal bike
min 5: 40 DUs or 80 singles
min 6: Rest

09.07.18

Warm Up

3 rounds

200m run
10 single leg RDLs (5/each)
10 steps death march
10 lateral box step ups (5/each)


Mobility:

Hip mobility drills: 1. have a partner hold out a PVC. You step over the PVC laterally with your arms in a prisoner stance (hands behind the neck, elbows need to stay pointing out) x 10 steps each side
                                  2. have a partner hold out a PVC and you step underneath laterally x 10 each side
https://www.instagram.com/p/Bkv_6zQniU2 (first two exercises in the video)



Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm

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


Skill: Deadlift
5-5-3-3-3-1-1

65%| 85%| 90+%


WOD
AMRAP 12:00
4,8,12,16,20... keep adding 4 reps until time expires
DB alternating snatch 50/35 35/20
Cal row
Wall balls 20/14

09.06.18

Warm Up
Alternating OTM x 6 (3 Rounds):
Even Minutes – :50s Light Bike or Row
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Inchworms


Primer:
3 sets not timed

station one: DB single leg RDL 6-8 reps each side
station two: DB suitcase rear foot elevated split squat 6-8 reps each side
station three: Ring dips or stationary dips 6-8 reps


WOD

3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35

09.05.18

Warm Up
https://www.youtube.com/watch?v=pL_ywlJUOQ0
KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side




Primer:
min 1: Hanging MB hamstring curls x 10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.bemin 2: 14 wall facing shoulder taps- sub taps while in the pike position from a box

min 3: 10 KB half kneeling bottoms up press (5/arm)

then...

KB rack complex - complete 4 complexes with 60 seconds rest

KB front rack reverse lunge R
KB front rack step up R
KB front rack reverse lunge L
KB front rack step up L


WOD
15:00 AMRAP
80m (pylon and back) sled push light or no weight - no stops
20m (2 sections of concrete, out and back) dual KB OH carry
6 TTB
200m run
5 alternating pistols- optional weighted pistol or sub Cossack squats