02.06.2021 Partner WOD

Warm Up

Hot Start
3 rounds
Row 90 seconds @ moderate pace
12 rower pike ups https://youtu.be/6O8kZDgsRmo
12 death march- use two DBs at your sides 6 steps/leg

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


WOD
"Poppin' Fresh"
with a partner- divide reps, one work, one rest

100 DUs or 200 singles
40 power snatch 115/75 96/65 75/55
40 bar facing burpees
100 DUs
30 power snatch 135/95 115/75 95/65
30 bar facing burpees
100 DUs
20 power snatch 155/105 135/95 115/75
20 bar facing burpees

02.05.2021

Warm Up
2 rounds
10 cyclist squats
5/side bird dog
10 feet crab walk
3/side inchworm spiderman walk

Mobility
PVC ankle dorsiflexion complex x 8/side
PVC prone lift offs x 10
prone swimmers x 5
quadruped thoracic rotations x 5/side


Gymnastics Focus
5 sets
1:00 accumulate a hold of choice
8-10-12-10-8
V-up pass thrus



WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85

Cool Down
1:00 straddle pose
1:00 saddle pose
30 seconds each side thread the needle
1:00 puppy dog pose

02.04.2021

Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Sit to Cossack Squats (modify by ditching the sit part or pull yourself up with the help of a rig). Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.

Strength
Day one Stamina Squats
BS 4 x 3 reps @ 65%
FS 4 x 3 reps @ 70%

WOD
"Off and On"
10:00 EMOM
min 1- max reps Turkish get ups
min 2- strict pull ups x 5-8 reps or toe assist pull ups
*toe assist can be both feet helping, one foot on the box to help, or feet on the box and no support on the way down- slow eccentric pull ups*
https://www.instagram.com/p/CKjaTtVLkCc/

02.03.2021

Warm Up
2 rounds
10/side MB rotational throws
10 MB hamstring curls
10 straight leg jumps to 1-2 plates https://www.instagram.com/p/CJ_UC-kAMnb/
10 band pull aparts each direction- horizontal, diagonal and overhead



Strength
3 sets
A. suitcase RNT split squats @20X1; 5-6/leg
B. deficit landmine single leg RDL @31X1; 5-6/leg

Burgener Warm Up


1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall cleans 2",4",6" full squat


WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute

at 13:00 on the clock
60 wall balls for time

02.02.2021

Warm Up
3 sets
5 DB deadlifts
5 DB hang power cleans
5 DB strict press
5 yoga push ups
50 single unders


Mobility
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette
then..
single arm overhead carry x 30 seconds/side
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks


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

02.01.2021

Warm Up
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

Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


Strength- snatch day 5 of 8
A. snatch balance 5 sets of 3 reps
start at 50% and build
B. hang snatch at knee + snatch
6 sets of (1+ 1)
set 1 @ 60%
set 2 @ 70%
set 3-4 @ 75%
set 5-6 @ 75-80%
C. snatch lift off + snatch pull
8 sets of (1+1) work up to 90%



WOD
"Fifty Yard Line"
15-12-9
OHS 95/65 75/55
box jump overs 24/20"

directly into

9-6-3
power snatch 95/65 75/55
TTB or bar muscle ups (4-3-2)

01.30.2021

HOT START -Warm up

3 rounds -

warm up / increase pace per round: 

20/15 cals row or 15/12 cals bike

10 Alt Cossack Squats/leg 

10 empty barbell power cleans

15 Anchored Feet Sit Ups 

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10


Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%