01.29.2021

Warm Up
3 rounds
6/side tall kneeling to standing
6/side half kneeling prisoner windmills
6 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm




Strength
Front squats
3 x 5 reps warm up
3 x 5 reps @70% 2,2,2 reset



WOD
"If I didn't know better"
5 Rounds For Time:
5 Strict Pull-ups
20 KB Swings (53/35#)
10 Front Squats (135/95#)


Cool Down
seated forward fold 1:00
twisted cross 1:00/side
cat/camel x 10 reps

01.28.2021

Warm Up
10 wall slide lift offs
5 deep squat progressions
5/side prisoner windmills

then
2 sets
12/10 cals row
6/side KB OHS
10 straight leg jumps to a plate (or two plates) https://www.instagram.com/p/CJ_UC-kAMnb/





Snatch warm up- 2 rounds
PVC pass throughs x 8
PVC muscle snatch x 5
PVC snatch press + drop x 5
PVC snatch balance x 5
PVC snatch press in the receiving position x 5
repeat above with an empty barbell


Strength- snatch day 4 of 8
A. 3 position snatch
1 high hang snatch + 1 hang snatch + 1 snatch
5 sets of 1,1,1
start at 60-65% and build to 80%

B. snatch grip deadlift + snatch pull
10 sets of 1 rep
build past the 80% with proper positions and good bar speed


WOD- each round = 8:00
"Water Wings"
Row 1:00 moderate + 30 seconds fast
rest 1:00
Row 1:00 moderate + 45 seconds fast
rest 1:00
Row 1:00 moderate + 60 seconds fast
rest 45 seconds
repeat
*record total meters rowed*

01.27.2021

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

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

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side


Strength
5 x 3 reps strict press
sets 1-2 @60%
set 3 @ 65%
set 4 @ 70%
set 5 @ 70+%


WOD- redo from 12/26
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/75 95/65 75/55
can you get done in under 8 minutes?




Extra Work
3 sets
reverse lunges x 8-10/side
DB high pulls x 8-10/side
banded pull aparts x 25 reps

Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary

01.26.2021

Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00

01.25.2021

Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010



Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position


Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension

when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets



WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00

01.23.2021

HOT START
warm up
4-6-8-10-8-6-4
snatch grip RDL
hang muscle clean
press from behind the head
(shoulder tap R +knee to elbow R + shoulder tap L + knee to elbow L) =1 rep

WOD
"Jam" from the Jam Method
For Time
every 2:00, starting at 2:00, complete 4 bar facing burpees
20 burpees
30 OHS
30 power snatch
30 front squats
30 push press
30 hang squat cleans
20 burpees

RX 115/75
IN 95/65
SC 75/55



Core Finisher

3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold

01.22.2021

Warm Up
cardio choice- one time through
1:00 work 30 seconds rest
45 seconds work 45 seconds rest
30 seconds work 1:00 rest

Primer
3 sets
A. RNT goblet split squats x 8/side
B. parallette push ups x 6-8 reps @ 3011
C. touchdown squats x 8-10/side- add more height than last week

WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups

WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11