
workout of the day
11.29.18- Only 5:30am and 6:30am today
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row
Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint
Primer:
station one: barbell bent over rows 3 sets of 6 reps
station two: barbell hip bridges 3 sets of 6 reps
*build load as needed
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row
08.13.18
WOD
4 RFT
DB squats x 10 reps
DB push press x 5 reps
DB box step overs x 5 reps 24/20"
DB- RX 50/35# scaled 35/20#
Post WOD abs: weighted plank hold
5 sets of 30 sec hold
rest 1:00
go heavy weight- record make
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
Mobility:
1:00 T-spine stretch over a foam roller- lay with roller across the upper back and stretch arms out- hips up or on the floor.
1:00 spiderman lunges + reach each side
then..
3 sets of 5 reps of each I-Y-T- find a partner to do work/rest
https://www.instagram.com/p/BmRkFIEHnHx/?saved-by=tangletowncrossfit
Grab 2.5 or 5# plates. Set up in a hollow hold or scale as needed to a tuck. Palms facing the ceiling create a I-Y-T with your hands. Keep the elbows locked out completely and use lats by making sure palms are always facing ceiling on way up and down.
WOD
4 RFT
DB squats x 10 reps
DB push press x 5 reps
DB box step overs x 5 reps 24/20"
DB- RX 50/35# scaled 35/20#
Post WOD abs: weighted plank hold
5 sets of 30 sec hold
rest 1:00
go heavy weight- record make
06.08.18
Warm Up 3 sets 10 Single leg RDLs with DBs in each hand 15 sec L-sit hold on rings or bar 10 MB hamstring curls 10 MB hip bridges
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then.. https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here) Glute bridge V walk out x 6 reps Shrimp squats x 12 reps ( 6 each side)
Skill: deadlift 3 reps sumo deadlift then immediately into 3 reps conventional deadlift build load over 4 sets starting at your 60% 1 RM conventional deadlift
WOD 10:00 AMRAP 10 DB box step overs 24/20" 50/35 35/20 10 DB hang cleans 10 DB s2oh