10.21.2020

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups





Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps



Barbell warm up
one round empty bar, one round with light load

3 muscle cleans
3 hang power cleans
3 power cleans

Strength
6 sets of
pausing clean deadlift (pause at the knee, mid-thigh and standing) for 2 sec

hang squat clean

squat clean with a 2 second pause at the bottom of the squat60-68%


WOD
"Over & Out"
Every 8:00 for 24:00
Row 500m/ Bike 1000m or 0.6 miles
15 power cleans   115/75   95/65   75/55
5 bar muscle ups or 5 hips to bar pull ups https://www.instagram.com/p/CFxK6ELB0Ad/
*sub BMU with strict pull ups x 5 or strict banded pull ups x 5

10.05.2020

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans



Strength- 3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x  8-10/side

B.  Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side

C. power clean + squat clean x 3 sets build each set ending at 65-70%

WOD
"Boat Load"
250m row  or 600m bike  or 200m run
8 squat cleans   95/65
250m row
6 squat cleans   135/95
250m row
4 squat cleans  155/115
250m row
2 squat cleans  185/135

Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch

07.20.2020 Benchmark WOD

Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press



Strength
primer - 3 sets
2 muscle cleans
2 tall cleans
1 push jerk
1 split jerk
starting at 30% load and build to no more than 55%

then..
5 sets every 2:00 starting at 60% and building to no more than 79%

1 power clean +1 squat clean +1 jerk


WOD
benchmark workout from CrossFit Invictus
"Power Move"
For Time
24 power cleans 115/75 75/55
12 devils press 50/35 35/20
18 power cleans
9 devils press
12 power cleans
6 devils press

02.01.2020 "10 for 10"

Make up Strength/Skill


WOD:
10 for 10
10:00 AMRAP
2 power cleans
2 squat cleans
2 front squats
2 S2OH
2 bar facing burpees
135/95 95/65 75/55

10.14.19

Warm Up
3 Sets –
8/side single leg RDL with KB
20 banded hip thrusts- mini band around the knees
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ

Mobility:


Box stretch for mid-back mobility
https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝

Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps



Clean Technique Warm Up
two sets:
set 1- empty bar
set 2- 65/45
Clean grip RDL x 3
Clean pull from below the knee x 3
Hang squat clean x 3
Squat clean x 3


Skill: Cleans
Every 1:30 for 6 sets
1 high hang power clean
1 low hang power clean (below the knee)
1 squat clean
Start at 55% and build load


WOD
4 RFT
6 HSPU
8 squat cleans 135/95 115/75 95/65
15/12 cal row

08.02.19

Warm Up

2 rounds:

200m run
10 light DB single arm high pulls/side
1 arm overhead carry x 50 feet/side
10 x shoulder taps
5 x yoga push ups - move from plank position to a updog position, back to a downdog and then plank


Mobility:

A. ankle/hip opener x 1:00- hold onto the rig post in a deep squat. Move side to side, forward and back getting the ankles and hips warm.
B. thera band x 10 each movement: face pulls, lat pull downs and T's, Y's I's
C. death march x 20 steps with light weight- stretch the hammies.


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

5 sets of the Complex for warm up
1 hang clean pull
1 hang squat clean
1 clean pull
1 squat clean
set 1- 50%
set 2- 55%
set 3-5 65%

Skill: clean
Take 20:00 to find a new 2 RM clean


WOD 9:00 time cap
3 RFT
10 feet handstand walk- sub 20 feet scooter walk
15 x TTB - sub hanging knee raises
20 x wall balls- men and women to the 10 foot target

07.09.19

Warm Up

2 sets of:
100m run
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB Swings x 15 reps



Mobility:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝

Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps


then..
Gymnastics conditioning:
https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)

🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.


Clean Warm Up
5:00 EMOM
Slow Pull Power Clean + Squat Clean + Hang Squat Clean
*build load every minute
*slow pull should take :04 to move from the start position to the knees. Work on body position.


WOD
4 RFT
500m/ 400m Row
10 HSPU or sub piked on a box or seated DB strict press
hang squat cleans *
*round 1 80% x 4 reps
*round 2 75% x 6 reps
*round 3 70% x 8 reps
*round 4 60% x 10 reps


.