10.31.18 Hallowod

Halloween Week
Warm Up
400m run, row or bike
2 sets of:

KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
cossack lunge x 10 (5 each side)


then..
Two sets of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep


One set of:
5 empty bar presses
2 inchworms with push up
5 ball slams
2 spiderman lunges + reach each side
3 each side DB snatch



WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)

10.30.18 Night of the Living Dead

Halloween Week
Warm Up
3:00 row, bike, run or jump rope

then...
single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge

Shoulders: 8-10 reps each side

1. draw the arrow- yellow mini-band held out in front of you. Draw back one hand like getting ready to shoot a bow and arrow. Hold back by the ear and then extend back out in front.
2. lateral quadruped crawl with mini-band around the wrists
3.  Hollow banded pulls x 10 reps for 2 sets  Rest :60 between
https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics

🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
.
▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
.
🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
.
▪️Make sure you pull w. straight arms

▪️If you need more resistance - move farther away from band


Take time to warm up to the deadlifts and muscle ups or dips

WOD

Night of the Living Dead
8:00 AMRAP
2 muscle ups or 4 strict dips
2 deadlifts 275/185 185/125
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed)

*add 2 reps to the deadlifts each round

Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps

1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be

10.29.18 Invasion of the Barbell Snatchers

Halloween Week
Warm Up
Row 1:00- last 10 seconds fast
Bike 1:00- last 10 seconds fast
Jump rope 1:00- last 15 seconds double unders


Primer: 12:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side


WOD

Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap

10.27.18 Barbells For Boobs

Tangletown CrossFit is hosting a fundraising event on October 27th! 
Doors Open: 7am
Group warm up at 7:30
First heat of the wod: 8am
Kids wod: 9:30am
Raffle: 9:45am

Join us for raffle prizes and food throughout the morning.   Feel free to bring a food item to share.
T-shirts/tanks will be on sale for $20.  Five dollars from every shirt goes directly towards our team goal.

10.26.18

Warm UP
3 rounds- good positions- build load
10 goblet squats
10 (5 each side) RDLs
10 push ups

Mobility:
RRL- reach, roll, and lift in the child's pose position- arms out- first reach, then roll hand open, then lift arm

Banded pull aparts- 10 x horizontal and 10 x overhead

Wrist stretches x 15 seconds each position


Skill: snatch

warm up with this complex
4 sets at 35% 1RM snatch
1 snatch pull + 1 hang squat snatch + 1 squat snatch

then..
Every 90 seconds
2 reps snatch pull + 2 power snatch + 3 OHS
set 1- 60%
set 2- 63%
set 3- 66%
set 4- 63%
set 5- 66%
set 6- 69%

then..
4 sets of 2 reps snatch lift off https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
set 1-2 @ 85%
set 3-4 @ 90%


WOD
7:00 AMRAP
2 rope climbs
5 OHS 115/75

10.25.18

Warm Up
2 rounds
400m row or bike

10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats- body weight https://www.instagram.com/p/BoQEmMPjwTT/?taken-by=functional.bodybuilding
10 each side lateral banded step overs- use the plate from the drop lunges

https://www.instagram.com/p/BjvMOsSBSmf/?taken-by=squat_university
Skill: front squats
10 sets of 2 reps @ 60% with a :02-:03 pause at the bottom


WOD
4:00 AMRAP
3 strict pull ups
10 S2OH 95/65
25 wall balls 20/14

Rest 2:00

4:00 AMRAP
3 strict pull ups
8 S2OH 115/75
20 wall balls 20/14

10.24.18

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 KB hike, swing and park drills





Mobility: shoulder work
tall kneeling with light DB each hand- extend arms straight out, then to a letter T (lateral) and back to extended in front and then arms down at sides. x 8-10 reps

draw the arrow- use a yellow mini-band and extend arms out in front of the face while grabbing the band and pulling it apart. Then bring one hand back towards the ear while the other hands stays out front. Move the hand back out to extension and repeat with the other side.(like drawing an arrow on a bow) x 8 reps each side

kneeling in a lunge position use an orange band on the rig to perform banded single arm rows. If the right leg is out in front, row with the left arm. x 8-10 reps each side



WOD
Partners
complete 100 reps of the complex
3 reps KB swing 53/35
2 goblet squats
1 KB push press right
1 KB push press left
*KB can't touch the floor, hand off the KB and run a 400m- go until 100 reps are complete