09.28.18

Warm Up

3 rounds
Run 200 m
Wall sit with a KB press- KB in each hand (go light). Maintain a good wall sit while strict pressing the KBs. Perform 10 reps each round. https://www.instagram.com/p/Bn_-S88jY-B



Ankle stretches or foam roller of the calves 2:00

Glute Activation with mini-band https://www.instagram.com/p/BmwtGtUnhn1
 then..
pistol progression https://www.instagram.com/p/BnCPVe_nchy
1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅

2. Progress to 2 or 3 stacked plates if the above exercise gets too easy.

Skill: Front squat
2 sets of 4 reps @70%
2 sets of 3 reps @ 75%
2 sets of 2 reps @80%

WOD
Buy In: 100m (pylon and back) sled push- no more then 2 stops so weigh the sled accordingly
12:00 AMRAP
12 alternating pistols- sub Cossack squats
10 alternating DB snatch 50/35
4 burpee box jump overs

09.27.18

Warm Up
Bike or row 5:00 easy pace
 
every 1:00 come off the bike/ row and complete 5 push ups
 
 Mobility:
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Banded Lat Stretch x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side https://www.youtube.com/watch?v=g4Qhs2KRibk&index
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be

 
Skill: handstand progressions
1. donkey kicks x 10 reps  https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
2. kicks to the wall x 5 reps -use this as a way to gently place feet on wall
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
 
then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD
For Time
800m Run
50/40 push ups (men/women)
100 air squats
800m Run

09.26.18

Warm Up
3 rounds

Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing


Mobility:
 Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl

https://www.instagram.com/p/Bnow3PzHb_-/
then..
Ankles:
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.
 
2. Support Squat Hold- hold for 30 seconds and do 3 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT
 
 

Skill: power clean + jerk
Every 2:00 for 16:00
segment power clean- pause at the knee for :02 then clean + power clean + 2 x split jerk
65-70% load


WOD
1,3,5,7,9,11,13
OHS 115/80
Burpees over the bar
KB swings 53/35

09.25.18 CrossFit Total

Warm Up
3 Rounds
Run to the fence and back
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press

 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
 
 Glute Activation with mini-band https://www.instagram.com/p/BmwtGtUnhn1


then..

Barbell warm up
5 reps of each
Good morning
Back squat
Elbow rotation
Press behind the neck or in front
Stiff-legged deadlift
Front squat



I will give you a little advice on how I would go about warming up for the Total and you can take it for what it’s worth.

 One mistake I have seen in the past is an athlete will warm up with weights nowhere near their max and then jump right into their declared attempts. If you are planning on hitting a PR back squat of 405lbs and only warmed up with 95lbs x5, odds are you are not going to hit your goal. On the flip side, you also don’t want to do so many warm up sets that you are smoked when you start the Total.

So, here is my advice. Start with the back squat and do 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; say 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%. The same goes for the deadlift.

Once you begin I would recommend your first attempt be a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

WOD
CrossFit Total
Sum of the best of each lift
Back Squat
Shoulder Press
Deadlift

You will only get 3 attempts at each lift. Once you declare your first weight for the back squat, you only get three tries and then you move directly into the strict press and lastly to the deadlift.

09.24.18

Warm Up

https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
 6. Half kneeling push forward + side bend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (1 foot down, 2 feet up) x 8 per side

Skill: snatch
Every 1:30 for 7:30 (5 sets)
working at 60-60%
1 rep high hang power snatch
1 rep hang power snatch
1 rep power snatch
then...

snatch pulls
90% x 3 reps
95% x 3 reps

WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups

09.22.18

Make up Strength/Skill


WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest

09.21.18

Warm Up
Assault bike 1:00- last 10 seconds sprint
rest 15 sec
Row 1:00- last 10 seconds sprint
rest 15 sec

2 rounds of
10 KB half kneeling single arm strict press
10 box step downs- step down from the box, tap the floor and drive up

Mobility:
t- spine stretch on bench 1:00
wrist stretches- https://www.instagram.com/p/BmL8lWMHc4Q


Skill: Bench Press
work to your 2 Rep heavy for today

WOD
For Time
10,9,8,7,6,5,4,3,2,1
Kettlebell 2-arm Deadlift 53/35
Ring push ups- scale the incline on the rings