
workout of the day
09.05.19
WOD
5 RFT
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
12 burpees
Warm Up
2 rounds:
100m run
20 feet walking lunges
15 sit ups
10 ring rows
3 wall walks
Mobility:
https://www.instagram.com/p/B1mVhIbApls/
Prone single arm weighted extensions x 10/side
Banded push ups x 10 - work slow to fast tempo
Banded ankle distraction x 30 seconds/side
https://www.youtube.com/watch?v=zWQemDuLSPg
Handstand walking progressions from beginner to advanced: https://www.youtube.com/watch?v=YEKUiiFugBc&feature=youtu.be
Beginner:
1. HS march from a box
2. Wall facing HS march
Intermediate:
1. Single leg thigh taps- wall facing
Advanced
1. Side pressing HS walk
2. HS marching freestanding
Gymnastics conditioning
9:00 EMOM
min 1: handstand walk or handstand hold for 45 seconds
min 2: pistols x 5/side or pistol progression x 5/side
min 3: sandbag carry 50 feet as heavy as possible or sandbag hold for 45 seconds
WOD
5 RFT
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
12 burpees
Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)
Spend 1min Couch Stretch (R)
Spend 1min Couch Stretch (L)
Spend 2min Single Leg Forward Fold (R)
Spend 2min Single Leg Forward Fold (L)
Spend 3min Standing Straddle
Spend 2min in Bottom of Sumo Squat
1 Rep = 1min
08.19.19
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
Warm Up
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip
Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands https://www.youtube.com/watch?v=NScMw2uXBOc (this video shows the idea but I would like the legs wide in a straddle position and then either drag your feet to your hands or some will have to tap the toes as the move them back to the hands.)
2. bear walk- hide ears with arms
3. crab walk both directions
4. lunge with arms OH
5. Walk on toes/ heels
Skill: single leg bridge on floor 3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link
Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s
*Point toes to fire up more muscles, including hip flexors and quads. .
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
08.09.19
WOD
For Time
15-12-9-6-3
cal row
TTB
power or squat snatch
RX weights:
men: 75-95-115-135-155
women: 55-75-95-105-115
Scaled weights:
men: 65-75-85-95-105
women: 45-55-65-75-85
Warm Up
100m run
12 PVC pass throughs
21 pausing empty bar back squats- at the bottom for 2-3 sec
100m run
12 PVC pass throughs in a squat
15 empty barbell good mornings
100m run
12 PVC prone pass throughs
9 empty bar slow pull muscle snatch
Mobility:
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Deep Squat Progression x 5 reps
Gymnastics Conditioning:
https://www.instagram.com/p/B0EtD4lAyOq/
3 Sets: (9:00)
20 Sec Hollow Hold
Rest 40 Sec
20 Sec Chin Over Bar Hang
Rest 40 Sec
20 Sec Parallette Tuck Hold
Rest 40 Sec ***scale the number or sets if needed
Snatch Warm Up
EMOM 6:00
Snatch high pull + Power Snatch
Sets 1-3: 60%
Sets 4-6: 70%
WOD
For Time
15-12-9-6-3
cal row
TTB
power or squat snatch
RX weights:
men: 75-95-115-135-155
women: 55-75-95-105-115
Scaled weights:
men: 65-75-85-95-105
women: 45-55-65-75-85
07.30.19
WOD- just grind out this wod today. Move with purpose and good form. 50m carries are to the pylons and back. Farmer carry is two KBs at your sides and cross body is one KB in the front rack position while the other KB is at your side. Switch KB positions at the pylon.
20:00 AMRAP
Farmer carry 50m 53/35 KBs
10 suitcase deadlifts/ side- one Heavier KB
Cross body carry- one racked KB, one farmer carry KB 50m (switch KB position at 25m) 53/35 KB
10 kipping pull ups/6 strict pull ups/6 really tough ring rows
60 second wall sit
Warm Up
3 rounds of:
200m run
5/side RDLs with one KB
5/side sciatic nerve floss https://www.bing.com/videos/search?q=sciatic+nerve+floss+active+life&&view=detail&mid=926370EBEB0D26A2E1B6926370EBEB0D26A2E1B6&&FORM=VDRVRV
5/side KB windmills
30 feet bear crawl- slowly moving
Gymnastics conditioning: Fix your Kip
https://www.instagram.com/p/Bz--flRg-WB/
then...
30 fabulous hollow/arch swings on the bar
WOD- just grind out this wod today. Move with purpose and good form. 50m carries are to the pylons and back. Farmer carry is two KBs at your sides and cross body is one KB in the front rack position while the other KB is at your side. Switch KB positions at the pylon.
20:00 AMRAP
Farmer carry 50m 53/35 KBs
10 suitcase deadlifts/ side- one Heavier KB
Cross body carry- one racked KB, one farmer carry KB 50m (switch KB position at 25m) 53/35 KB
10 kipping pull ups/6 strict pull ups/6 really tough ring rows
60 second wall sit
07.22.19 Hero WOD 'Dunn'
WOD
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box
Warm Up
2 rounds:
KB Complex (please use a light KB)
Halos x 10 reps each direction
Goat Baggers x 10 rephttps://www.youtube.com/watch?time_continue=1&v=5XngyO-eIqASingle Arm KB Swing x 10 reps + Single Arm Press x 5 reps
KB Swings x 10 reps
Mobility:
2 rounds
banded lat pull down x 10 reps https://vimeo.com/336910800/173a317032
pull up negatives x 5 with a 3 second descend and a reset at the topbanded face pulls x 10 reps
Gymnastics conditioning: bullet proof shoulders https://www.instagram.com/p/ByEmgecgTjI/
🔸THE SEQUENCE:
5 - 10 - 15
•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.
*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.
2. Therefore, you find balance on one hand before the other moves.
3. If someone can't do the hip tap, then move on to the hold. OR have members wall walk for practice instead of any taps and end with a hold on the wall.
4. SCALING: use a pike position or kneeling position from a box to perform the same movements
WOD
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box
On the burpees, jump over the box without touching it.- you can use a bench as well and jump laterally over the bench. If people are not ready to jump or box or bench, then use a parallette. The Hero WOD does state that RX is jumping over and clearing the 20/16" box.
shuttle sprints- each section of concrete out back is 15 feet. mark with cones one at 15 feet, 30 feet and then 45 feet. For a shuttle run you must run from the start line to the cone and back each time. You can touch the line as you run past and turn around.
**check out this IG about rings and shoulder pain https://www.instagram.com/p/By-zAluAsp0/
Watch people today on where they place the rings.
_____________________________________________________________
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
07.17.19 Partner WOD
WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.
EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar
Warm Up
2:00 light cardio
5 slow lower squats with a 5 second descend- push knees out + stay tall
20 abmat sit ups
take 30 seconds to a 1:00 for laying front rack stretch (take 3 good inhales and exhales)
https://www.youtube.com/watch?v=S9U0JGGNx9Y
1:30 light cardio
15 second hollow hold
5/side banded psoas march with a 5 second hold
Skill: gymnastics conditioning 9:00 EMOM
set one: 6 reps single leg TTB- or single leg knee raise
set two: 6 reps seated good mornings- light load on bar or empty https://www.youtube.com/watch?v=ZYGr_OmM-yw
set three: 8 reps V-ups
Barbell warm up-
5 front squats
5 front squats with a 2 second pause at the pocket position (right before you extend the hips)
5 front squats with a 2 second pause at the pocket + push press
5 thrusters- no pausing
WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.
EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar
07.10.19 Partner WOD
WOD- Comes from SISU throwdown
For Time
60 TTB
50 Shoulder to overhead 135/95
40 Chest to Bar Pull ups
30 Power Snatch 135/95
20 Bar Muscle-ups
10 Thrusters 135/95
Warm Up
2 sets of:
2 lengths shuffle
1 length leg swings
7/side lateral box step ups
7/side single arm high pulls with light DB
1 length/side single arm OH carry
Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact
Barbell warm up
5 behind the neck strict press
5 behind the neck press to quarter squat
5 sots press
5 hang muscle snatch
WOD- Comes from SISU throwdown
Partner WOD- one work, one rest
For Time
60 TTB
50 Shoulder to overhead 135/95
40 Chest to Bar Pull ups
30 Power Snatch 135/95
20 Bar Muscle-ups
10 Thrusters 135/95
Intermediate
60 TTB
50 Shoulder to overhead 115/80
40 Pull-ups
30 Power Snatch 115/80
20 Chest to bar
10 Thrusters 115/80
Scaled
60 Toes to shoulder
50 Shoulder to overhead 95/65
40 KB Swings 24/16
30 Power Snatch 95/65
20 Pull-ups or toughest ring row
10 Thrusters 95/65