01.13.2021

Warm Up
2 sets
5/side Turkish sit ups- body weight only
6/side plank shoulder taps
4 deep squat walk out to push up
5/side alternating scorpion taps https://youtu.be/nahcOhG-3_c


Mobility
2 sets
4/side perfect stretch
half front split pose with ankle pulses x 10/side
10 second feet together squat hold
10 second forward fold



Strength
front squats
warm up reps
3 sets of 5 at 50-65% no tempo
3 sets of 5 reps @ 55-60% @ 4,4,4


Barbell warm up for cleans- empty bar
clean grip RDL x 5 reps
clean pull from below the knee x 5 reps
muscle clean x 5 reps
hang power clean x 5 reps

WOD
"Big Chief"
4 rounds
3:00 work/1:00 rest
3 power cleans 155/105 135/95 115/75 or DBs 40/30
6 push ups or 6 HSPU
9 air squats or 8 alternating pistols
*pick up where you left off*

01.12.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges


Mobility
wall slide lift offs x 15
prone swimmer x 1:00
sots press with PVC x 5 for 3 sets


Strength
snatch day 2/8
A. 6 sets of 2 reps
1 rep = 1 high hang snatch + 1 above the knee hang snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%

B. 6 sets of 2 reps
halting snatch deadlift- pause at the knee
start at or near your 100% 1 RM snatch

At Home Strength with PVC

2 full rounds:
3 sets of 5 snatch press in the receiving position
2 sets of 10 PVC hang muscle snatch
20 reps PVC platter squats

WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls

OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls

OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls

OR

at home version

4 rounds

10 DB thrusters 20#

10 push ups

10 DB thrusters 20#

01.11.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling prisoner windmills


Mobility
10/side hip hurdles
5/side reach, roll & lifft
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds

WOD
"Packer"
3 rounds
3:00 EMOM
12/9 cals bike- sprint
3:00 EMOM
10 hang power cleans 135/95 OR heavier for 5 reps
3:00 EMOM
10 TTB or 12-15 TTB
3:00 EMOM
10 front squats 135/95 OR heavier for 5 reps
*record your weights used on the barbell work*

01.09.2021

Hot Start Warm Up
20 drop squats
15-10-5
alternating Cossack squats-low transition
tuck ups
20 drop squats
30-20-10
hollow flutter kicks
single arm plank R in seconds
single arm plank L in seconds

Glute Focus
2 sets
10/side fire hydrants
10/side donkey kick backs
10 banded air squats- slow down, fast up


WOD
"Good Fit"
with a partner
20:00 AMRAP
16 hand release push ups
16 deadlifts 155/105
16 ball slams
16 box jumps
One person rows 400m while the other is knocking out reps. Switch every 400m.

01.08.2021

Warm Up
2 rounds
10 MB hamstring curls
8/side dorsiflexion matrix
10 empty bar hang clean + press
30 second front rack stretch



Strength
3 sets
A. barbell hip thrusts with bench x 10 reps
B. bird dog rows x 8/side
C. single arm farmer carry x 50 feet/side


Burgener warm up
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

then...

2 sets with an empty bar
5 clean grip deadlift
5 hang muscle clean
5 squat clean


WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%

At Home Version

"Get Low"

20:00 EMOM

min 1- 8 dual DB push press

min 2- 8 dual DB push jerks

min 3- 8 dual DB split jerks

min 4- 10-12 dual DB bent over rows

Cool Down
1:00 child's pose
2:00 forward fold
1:00 frog pose

01.07.2021

Warm Up Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
as a group- coach led
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

Squat form- teaching
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

Strength
Front squats
warm up
3 sets of 5 reps @ 50%, 55%, 60%
then
3 sets of 5 reps @ 50% with tempo 5,5,5


WOD
"Fifth Wheel"
For Time
30 Dual DB box step overs
rest 1:00
20 Dual DB devil's press
rest 1:00
10 Dual DB burpee box step overs

RX 50/35
SC 35/20

01.06.2021

Warm Up
2 rounds

row/bike/jump 1:00
touchdown squats x 8/side
single leg v-up right + left + two leg v-up x 5 reps
glute bridge + leg lifts x 40 seconds



Strength
EMOM 12:00
min 1 OH carry 50 seconds right side, next round 50 seconds left side
min 2 standing hollow/arch drill x 15 reps + 3 kip, cadence complexes
min 3 clean grip deadlifts x 6- 8 reps @ 3131


WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires

Core Finisher
Kristi O’Connell (@kristieramo) • Instagram photos and videos
3 rounds

15 seated Leg Lifts
15 DB Ceiling crunches
15 Hip Lift Leg Lower

*rest up to 1 min between rounds