10.23.18

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

Skill:
Single leg posted RDL (foot up against the wall)
4 sets of 6 reps each side (KB in each hand)


WOD
30:00 EMOM
min1- bike cals 15/12 fast paced
min 2- 200m run- out the garage door and back to the front door
min 3- TTB x 12 reps or sub hollow rocks x 16 reps

10.22.18

Warm Up

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) x 2 sets
Turkish Get Up (bottoms up) x 2 each side


https://www.youtube.com/watch?v=pL_ywlJUOQ0


Mobility


banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university
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: strict press

20 reps with empty bar
5 reps @ 45%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%



Warm up for Deadlifts and add these progressions in between

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.✅



WOD

4 RFT
10 Deadlifts
20,18,16,14,12 pistols- alternating and descending by round- sub Cossack lunges
2 muscle ups or 4 ring dips/6 stationary dips

deadlift weight by round
rd 1- 185/135
rd 2- 205/145
rd 3- 225/155
rd 4- 245/165
rd 5- 265/175

10.20.19

Make up Strength/Skill

WOD:

Partners

Rx
In 12 Minutes Complete
20 Synchronized Burpees
30 Snatches 95/65
20 Synchronized Burpees
 30 Snatches 115/80
20 Synchronized Burpees
30 Snatches 135/95
20 Synchronized Burpees
AMRAP Snatches 155/115

Burpees are done synchronized with both partners on the ground at the same time. Snatches are total reps split between the partners however you choose.
  
Intermediate and Scaled
In 12 Minutes Complete
20 Synchronized Burpees
30 Snatches 75/55
20 Synchronized Burpees
30 Snatches 95/65
20 Synchronized Burpees
30 Snatches 115/80
20 Synchronized Burpees
AMRAP Snatches 135/95
 

10.19.18 Squat a Ton and Run

Warm Up
3 rounds- increase speed on the run/row by round

200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up



Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch

2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

10.18.18

3rounds

Run 100m
10 Single Leg Cone Touches/leg
10 Goblet Squats Light

Primer:

RNT Reverse Lunges https://www.youtube.com/watch?v=IAK6wqGxoss
Goblet Loaded 4-5 reps each leg for 4 sets

KB Complex

2 sets each side
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q



Mobility:
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

WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35

10.17.18

Warm Up
400m Run, row or bike
then...
2 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

https://www.youtube.com/watch?v=iRNE_6Qc-Mg

https://www.youtube.com/watch?v=REooQkH6fzI


then..
2 sets

5 air chair swings
3 hang muscle cleans
3 tall cleans
3 push press

Mobility:
Banded lat stretch x :45 each side
Wrist stretches x :15 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean complex
Build load over the course of 6 sets- start at 55-65%of 1RM C&J
complex:
1 clean
2 front squats
1 jerk


WOD
4 RFT
10 hang power cleans 135/95 115/75 95/65
6 box jumps 24/20"
12 TTB
16/14 assault bike calories

10.16.18

Warm Up

2 rounds

200m run
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
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 5 steps each side
                                  2. have a partner hold out a PVC and you step underneath laterally x 5 each side
                                  3. use the foam roller and laterally move leg over roller with arms in prisoner stance x 5    each direction.
                                  4. use the form roller and move leg behind and around the roller x5 each direction
https://www.instagram.com/p/Bkv_6zQniU2

Shoulder warm up: https://www.instagram.com/p/BiPe2a0h40w/?saved-by=tangletowncrossfit




Primer: 10:00 EMOM
min 1: deadlift x 3 reps- start this at 60% and build steadily from there to a heavy set of three for the day.

min 2: hspu x 5-7 reps - if you are working towards your first handstand pushup, or inconsistently have repetitions here, we can modify with 5-10 repetitions of any of the following to build our overhead pressing strength:
                  A. pike push ups off a box or floor

B. strict dumbbell presses

                  C. full push ups to the floor

WOD

For Time

10,9,8,7,6,5,4,3,2,1

renegade rows  50/35   35/20  (row right side, row left side)

DB step ups  24/20"   50/35   35/20

Double unders  50,45,40,35,30,25,20,15,10,5   or x 2 single unders