12.11.18

Warm Up
3 rounds
Row/Bike 2:00
Standing dual KB strict press x 6 reps
Side plank rotations x 8 each side https://www.youtube.com/watch?v=oMF8P-FT_eo&feature=youtu.be
Banded walks x 10 each direction


Primer: 3 sets of each station

station one: box step downs with goblet loaded at chest
6-8 reps per leg

station two:  option A.  2-4 strict pull ups- weighted if necessary
                       option B.  2-4 strict rings to chest pull ups

                       option C.  2-4  inverted ring rows  https://www.instagram.com/p/BrDcte6gRZd/


WOD
For Time
4 rounds
row 15/12 cals
DB front squat x 15 50/35 35/20

Rest 2:00

4 rounds
KB swings x 20 53/35
Double unders x 50 or singles x 100

12.10.18

Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L 

 
Mobility:

Three sets of:
Reverse Snow Angels x 20 reps- lay prone and do the arms like making a snow angel
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds


Skill: handstand work

Kick to Handstand on Wall with Hands Turned Out x 5 reps
https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be

then...

Handstand marching on the wall 16-20 reps or Handstand marching on a box https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

Single leg thigh taps against the wall x 16-20 https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

OR taps on a box https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be


Skill: back squat
5 sets
3 sets of 3 reps @ 60%/70%/75%
3 sets of 2 reps @ 80%/85%


WOD
5 RFT
sled rope pull x 30' (3 lengths of the rope)  add 3 plates to the small sled
sandbag ground to over the shoulder x 5 
sit ups x 15

12.08.18 12 Days of CrossFit WOD

WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

12.07.18

Warm Up
Row/Bike 1:00- after each minute get off bike/rower and complete 10 reps of the following:

https://www.instagram.com/p/BqOqcn0FVvX/

1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Mobility:  hollow hold stretches
https://www.instagram.com/p/BqLq2DCgpmq/
1. foam roll T-spine 60 seconds
2. slow tempo cat-cow 8-12 times
3. t-spine flexion with deep exhale 2 sets of 4 breaths
4. bent leg hollow hold- don't go to failure


Bar muscle up from a box https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be

Points of Performance on bar muscle up
1. jump backward, not upward
2. keep arms straight
3. pull actively and throw head over bar
4. pull like you are shaking the rig


WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps

12.06.18

Warm Up:
4:00 row/bike/jump/run- mix it up
30 sec deep squat hold
30 sec puppy dog pose

then 5 sets of

4 Cossack squats
4 burpees
4 jumping lunges or thai squats

Primer: 6:00
EMOM
odds- 30 second handstand hold on wall
evens- 30 second plank or hollow hold

Skill: strict press
Empty bar x 20

50% x 5
60% x 4
70% x 3
75% x 2
80% x 1

then
55% x 5 x 2 sets

WOD
Every 3:00 for 12:00
bike 10/8 cals
3 reps with wreckbag in the front rack position
reverse lunge right + reverse lunge left + squat
2 reps with wreckbag
plank pull through right + plank pull through left https://vimeo.com/227299956
1 rep with wreckbag
climbing push up right + climbing push up left https://vimeo.com/227292600

12.05.18

Warm Up
2 lengths walking lunges
10 sit ups
400m row
10 step ups
10 kip swings
400m bike
10 squat jumps
10 ttb


Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry

B. tall kneeling see-saw press- use two KBs and alternate pressing them overhead

WOD
16:00 AMRAP
20/16 cal row
2x rope climb
15 x KB swings 53/35
45 sec wall sit

12.04.18

Warm Up
3 easy rounds of:

250m row or bike
one length crab walk forward
one length crab walk backward
10 (5 each leg) box step downs- start at the top of the box and step down, tap the ground and quickly drive up
https://www.youtube.com/watch?v=p0g2kKvYu7k - with no weight
10 ring rows with a slight pause at the top




Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.

Barbell Warm Up- perform 5 sets building load

hang power clean + front squat with a pause at the bottom
hang power clean with a pause at the receiving and then the squat
hang squat clean

Skill: power clean + front squat

Complete 6 sets of one rep power clean + 1 rep front squat @ 75-80%
unload weight if reps aren't perfect!

WOD
4 RFT
12 power cleans 135/95   115/75    95/65
10 wall balls 20/14
8 HSPU or sub piked hspu from box or floor