02.24.2020

Warm Up
2 rounds

200m row
KB halos x 5/direction
KB good mornings x 10
KB single side press x 5
KB windmills x 5/side
then..

KB single side overhead carry x 100 feet each side
*every 25 feet complete 5 single side KB thrusters

Mobility
lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
thoracic extensions on a bench x 10  https://www.instagram.com/p/B7rS0tqpCwg/


Skill: deadlifts
8-6-4-2-2
50%,60%,70%,80%,90%
*between sets warm up for rings*

WOD
3RFT
14 alternating pistols or touchdown squats  https://www.instagram.com/p/B5A9TCbAe_F/
3 ring muscle ups- or 5 C2B + 5 ring dips or 5 strict pull ups
10 hang power cleans 175/115 135/95 115/75

02.05.2020 CrossFit Total or Alternative WOD

Warm up
2 rounds:
Bike or Row 10/7 cals
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
25 feet perfect stretch walk10 x KB behind the back good mornings
box stretch x 5 deep breaths



WOD
CrossFit total if you didn't complete it on Tuesday

Alternative WOD  (18:00)
4 sets of 3:00 work, 1:30 rest
pick up where you left off
3 ring dips
6 box step ups 24/20" with DBs 50/35 35/20

9 power cleans 95/65 75/55

Post WOD - Legs and Core
3 sets:
A1. 30sec Dual KB Rack Wall Sit
- rest 15sec -
A2. 10 Dual KB Rack Walking Lunge
- rest 15sec -
A3. 10 Dual KB Rack Squat
- rest 15sec -
A4. 30sec Dual KB Hollow Flutter Kicks
Rest as needed



February Monthly Challenge
day 5- pistol 5 reps each side.  Be sure to alternate sides
OR touch down squats

Other challenges this month
Complete

100 calories on the assault bike

12.10.19

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: with PVC and a band
https://www.instagram.com/p/B5Ie94wAIQW/


Primer with PVC
https://www.instagram.com/p/B5GCaMlJQch/
✅Snatch Push Press - Over Head Strength
.
✅Over Head Squat - Core Strength
.
✅Heaving Snatch Balance - Arm Speed
.
✅Snatch Balance ‘No Dip’ - Foot & Arm Speed
.
✅Snatch Balance - Foot & Arm Speed.




Skill: snatch

4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch


Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%



WOD
15:00 AMRAP
3 muscle ups ring or bar/ 3 C2B pull ups + 3 ring dips/ 6 pull ups
6 power snatch 135/95 115/75 95/65
12 alternating pistols - sub a progression
15 abmat sit ups

06.04.19

Warm Up
3 rounds:

100m run
10 x small playground ball squeeze glute bridge - put the ball between the knees, lift in the bridge position and hold 3-5 seconds
8 x Cossack squats/side - increase ROM as you warm up
2 rounds/ side DB complex: 2 windmills + 1 OHS + 2 press in the squat

Mobility: https://www.instagram.com/p/Bw3QhUwFm3z/
T-spine mobility

a. quadruped pull away from the ground- thread the needle x 8/side
b. shoulder blade ROM x 10
c. quadruped lat stretch x 8/side
d. modified pigeon with rotation x 8/side
then..

Banded Lat pull downs x 20 with band on rig
Banded face pulls x 20

Barbell Warm Up
4 x 1 slow pull clean (squat) https://catalystathletics.com/exercise/366/Slow-Pull-Clean/

1- 60%
2- 65%
3- 70%
4- 75%

WOD
Part A. Power Clean Quickie
5 power cleans 205/135 155/105 135/95
10 power cleans 185/125 135/95 115/75
15 power cleans 155/105 115/75 95/65

Part B. For Time
21-15-9
hang power cleans 135/95 115/75 95/65
ring dips- or toe assisted or negatives https://www.instagram.com/p/Bul-aDiA95c/

05.14.19

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts

3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans


Skill: 8:00 EMOM
min 1: inverted rows x 8-12 reps
min 2: cleans x 3 reps @ 80-85%


Gymnastics Practice: ring dips https://www.instagram.com/p/BoseuJ_hhRa/

WOD
For Time
3 Rounds of:
30 DUs or x 3 singles
12 push ups

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
9 ring dips

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
3-6 strict HSPU or sub piked on the box or seated DB strict press

04.04.19

Warm Up
3 rounds of:

250m row
lateral box step ups x 5/leg
squat press out x 10 reps using a light KB, DB or plate- squat down and then press weight out
Cossack squats x 5/ leg



Test: front rack box step up: establish your 10 rep max in 3 sets or less for each leg
rest at least 1 minute between legs to ensure max effort
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**

WOD
3 RFT
400m Run (row if necessary)
10 ring dips *ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **
10 power cleans 135/95 115/75 95/65
10 back squats 135/95 115/75 95/65
10 sit ups

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