11.27.2020 Hero WOD Zeus

Warm Up
3 rounds
10 Prisoner Kang squats
10 step ups (5/side)
10 glute bridges- feet on box
10 slow to fast air squats

Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0
C. hspu from a box x 3-5 reps


At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats


3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

06.15.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks


Core Set
3 sets 1.  Alternating Single Leg V Ups - 12-14/side
2.  Single Arm Turkish Sit Up - 6-8/arm3.  Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/

WOD
Task Priority Fight Gone Bad
3 RFT
30 wall balls or at home DB front squats
30 sumo deadlift high pulls   95/65   75/55  or one DB SDLHP
30 box jumps
30 shoulder to overhead
400m run- at home 20 walking lunges each side

12.23.19 Air Force/Top Gun- For Britton

Warm Up
Assault Bike x 60 seconds (60-65% perceived effort)Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Walk Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backwardAssault Bike x 60 seconds (70-75% perceived effort)Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps  x 5-10 repsAssault Bike x 60 seconds (80-85% perceived effort)

Skill:  hip bridges
3 sets of 10 hip bridges with more weight than last time
in between sets:  handstand hold 30-45 secs



WOD  Air Force- OR Top Gun - same wod but with 135/95

For Britton- stationed in Qatar Afghanistan

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

11.06.19

Warm Up
3 Sets
10 Step Death March- light DB in each hand
20 feet Lateral Banded Walk- each direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate



Holds:
2 rounds: (4:00)
20 second hollow hold
30 second split squat hold- right leg in front (lunge hold)
Rest 10 seconds
20 second hollow hold
30 second split squat hold- left leg in front
Rest 10 seconds


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


Skill: every 5:00 for 15:00 (3 sets)
3 power cleans @ 75%
2 power cleans @ 80%
1 power clean @ 85%


WOD
12:00 AMRAP
20 wall balls 20/14

20 SDLHP 115/75 95/65
10 box jumps 24/20"
10 push press 115/75 95/65


November Rowing Challenge- 3 rowing workouts will be posted each week. Give them a try. Work on your cardio and your rowing technique.

Workout One: 5 sets of 1:00 max cals 1:00 Rest

Workout Two: 8 sets of 20 sec. row sprint for cals. 2:00 walk rest

Workout Three:
4:00 at 18-22 sPM damper 8/7
Rest 1:00
3:00 at 22-25 sPM damper 7/6
Rest 1:00
2:00 at 25-28 at sPM damper 7/6
Rest 1:00
1:00 at 28-32 sPM damper 8/7

02.05.19

Warm Up
2 sets of:
50 single unders
10 reps each side single arm KB swings- light
8 reps Turkish sit ups- two KB or DB held straight overhead
8 reps barbell bent over rows
8 reps barbell roll outs
6 sumo inchworms
30 seconds barbell overhead hold


Mobility:
nerve flossing x 10 reps https://vimeo.com/127208120
deep squat progressions x 10 reps
wall slides with feet in a butterfly position seated next to the wall x 10 reps


Primer:
2 sets
1. Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles. https://www.instagram.com/p/BpFfS3oh-OK/
2. Cuban press with PVC x 10 reps https://vimeo.com/151076664

WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry

01.24.19

Warm Up
2 rounds of:
Row or Bike 250m
lateral box step ups x 5 each leg
squat press outs- with a light weight, squat and then press weight straight out in front and back, then stand up. repeat x 10
sumo inchworms x 5
crab walk x one length of the gym



Mobility- tight shoulders https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12




Skill: 8:00 EMOM
odd- gymnastics skill
even- sumo deadlift high pulls x 10 -start with a light load and build each round



WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.

3 Rounds (18:00 total running time)
0:00- 2:00 running clock
300/250m row
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
3:00- 5:00
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over