03.29.19

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 swings




Primer:
2 rounds of:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

then barbell warm up for cleans

Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps

WOD
The Chief

3:00 AMRAP
3 hang power cleans 135/95
6 push ups
9 air squats

Rest 1:00. Repeat for a total of 5 cycles


The original post said: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

03.28.19

Warm Up

2 rounds:

250m/200m row

10 single arm high pulls/side- light DB weight

10 single arm KB deadlifts/side- moderate weight

10 PVC Cuban presses

5 sumo inchworms

Mobility:

Glutes:  https://www.instagram.com/p/BmwtGtUnhn1/

10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction

Ankles: 

Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.

Skill: back squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 75%
then do 3 sets of 1 rep at a heavy load for today

WOD
For Time
Row 750m
push jerk x 20 reps 115/75 95/65
C2B pull ups x 20 reps- sub pull ups or ring rows
Rest 2:00
Row 500m
G2OH x 10 reps 135/95 115/75
Bar muscle ups x 10 reps - sub ring dips or stationary dips x 15- or toe spot dips on rings
*ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **

03.27.19 'Wirtz'

Warm Up

Coach led dynamic https://www.instagram.com/p/BlmWiCZHGXG/

1. knee hugs
2. groiners
3. walking quads
4. single leg deadlift
5. greatest stretch alive
6. hamstrings
7. glute/hips- #4 stretch
8. inchworms
9. curtsy lunge
 

Primer:

Every 2:00 for 4 sets

1 slow pull power clean (3 seconds to the knee)

1 segmented power clean (pause 2 seconds at the shin, at the knee and at the power position)

3 push jerks

5 air chair swings

*build load to your working weight on the wod*

WOD
Hero 'Wirtz'

    AMRAP in 20 minutes
    7 Burpee Box Jump Overs (24/20 in)
    7 Clean-and-Jerks (135/95 lb)
    7 Toes-to-Bars
    7 American Kettlebell Swings (70/53 lb)
    7 Plyo Push-Ups (45/35 lb plate)

For the plyo push-up, start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.

This workout requires the use of only one plate for the plyo push-ups.

Scott A. Wirtz, 42, of St. Louis, Missouri, died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device. He was assigned to the Defense Intelligence Agency as an operations support specialist.

Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.

Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.

03.26.19

Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps


Skill: 10:00 EMOM
min 1: posted single leg RDLs with dual KB in the farmer carry position x 6/side
min 2: ring dips or a progression x 3-6 reps

    3 different progressions that can be done https://www.instagram.com/p/Bul-aDiA95c/

       A. toe assisted ring dips- keep as little weight on your toes as you move through the dip
       B. dip pulses- works on controlling the rings
       C. negative dips for eccentric lengthening


WOD
For Time
Buy In: 10 bupree wall climbs- move from the bottom of the burpee to feet climbing the wall and back down. Lay flat out of the wall climb and jump up to finish the burpee.
5 rounds
12/10 cal bike
40 DUS or x 3 singles
8 DB thrusters 50/35 35/20

03.25.19

Warm Up
3 rounds of:

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:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
5 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%
sets 4-5 @ 60%

9:00 EMOM
min 1: 3 squat snatch @ 65-70%
min 2: 3 OHS at the same weight as snatches
min 3: banded good mornings x 15-20 reps

WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees

03.23.19

CrossFit Open 19.5

WORKOUT 19.5

VARIATIONS

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15: Boys use 65 lb. Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups

03.22.19

Warm Up:
2:00 of choice cardio
then..
6:00 rotation of stations

min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Mobility: https://www.instagram.com/p/BtmCfa-jx6r/

1. In all 4's position, pull your arm under and across your body until you feel a good stretch. Hold 5-10 secs.
(thread the needle) Perform 3 sets of holds each side.

2. PVC modified prayer stretch- hold the PVC in a "v" position with your elbows in close. Place your arms on a bench and drop your chest to the ground while you feel a stretch in the back. Hold for 10 seconds. Perform 5-10 reps.


Skill: front squats
6 sets of 2 reps @ 80%
then one set of max reps @ 60%


WOD

5 RFT
 30 DB hop overs
10 Devil's press 40/30 35/20