03.19.2021

Warm Up
3 sets
12 rotating planks- from the elbows- rotate to the side plank-6 each side
12 bent over alternating DB rows- hold for 1 second at the top
12 tall plank shoulder taps- 6/side

Mobility
dorsiflexion matrix x 20 reps https://youtu.be/Ly3AQY3n7Qw
quadruped Y's x 5/side https://youtu.be/oHp8O9i7G7g
Cossack lunge + overhead reach x 5/side



Strength
3 sets
A. PVC banded lat pull downs x 15 reps
B. DB death march x 10 steps/side
C. DB renegade rows x 6 - row R + push up + row left + push up


WOD
"TBD"
13:00 AMRAP
40 single DB clean & jerk 50/35 35/20
30 air squats
20 single DB walking lunges- 10 each side
10 pull ups- sub hanging knee raises

03.18.2021

Hot Start
row 300m
10/side reverse lunges
10 v -ups
10/side lateral box step ups
10 drop squats
row 300m



Primer- bullet your back
3 sets
A. barbell rows x 8- pick a weight making the prescribed reps difficult but doable with a minimal amount of momentum used

B. prone swimmers x 3 reps

C. banded lat rows with KB x 10 reps -focus on pulling your elbow back towards your hip. This will help engage lats more. Use a lighter weight (10-30#) and adjust band tension to make the row difficult.



Strength- Deadlift
8-6-4-2-2
55%-65%-75%-85%-85%


WOD
"Mysterious Ways"
4 rounds
2:00 on 1:00 rest
4 power cleans 155/105 135/95 115/75
4 burpee box jump overs
20 feet handstand walk or 30 plank shoulder taps
max reps abmat sit ups

03.17.2021

Warm Up
https://youtu.be/Yo55p6k0oIA
squat flow - 4-6 reps of each movement for 2 rounds
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot


Primer
empty bar

3sets
OHS x 5 reps

2 sets
front squat x 5 reps @ 2210

2 sets
1 1/4 front squats x 5 reps


Strength- Front squats
5 sets of 2 reps
set 1- 75%
set 2- 80%
sets 3-5 85-90%


WOD
"Smells Like Teen Spirit"
10 rounds for time
1 squat snatch 135/95 115/75 95/65
3 clean & jerk -same weight
15 DUs or 30 single unders
RX + 155/105

03.16.2021

Warm Up
3 sets
6 DB snatch right side
6 single arm DB push press right side
30 seconds wall supported deadbugs
6 DB snatch left side
6 single arm DB push press left side
30 seconds tall plank DB pull throughs





Mobility: shoulders

1. PVC lift offs x 10 reps- try to externally rotate arm before lifting
2. 90/90 overhead raises with band- back flat on floor x 15 reps https://youtu.be/usneRnPKPlM

then... with 2.5/5# plate https://youtu.be/7WFBUEuhR2k

lying on a bench or the ground- on your side, legs bent
top arm moves from zero degrees to 90 degrees with a light weight in hand (6/10)
from 90 degrees to vertical- constant tension (8/10)
come to side- side lying rotation- elbow stays in (10/10)




WOD
"Oh Baby!"
3 rounds for time
20/16 cals row
20 wall balls 20/14
20 alt. DB snatch 50/35 35/20
20 slam balls
Rest 3:00
* record splits*

03.15.2021

Warm Up
3sets
30 seconds dead bugs
30 seconds side plank R
30 seconds side plank L
30 seconds glute bridges



Strength
Body composition
3 sets
A1. tall kneeling Filly press: 2111; 8-10/arm
A2. close grip parallette tricep push up: 3011; 8-10 reps
A3. DB bicep curl: 40X1; 8-10 reps



WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises

Cool Down
30 seconds twisted cross/side
30 seconds low dragon/side
10 thoracic rotations

03.13.2021 The CrossFit Open 21.1

03.12.2021

Warm Up

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)



5:00 EMOM
clean pull + tall clean + power clean
build in warm up weight



WOD
"Sweet Escape"
1-2-3-4-5
power cleans 165/125 135/95 95/65
front squats 165/125 135/95 95/65
HSPU- option to do strict

Rest 3:00
2-4-6-8-10
hang power cleans 155/105 115/75 75/55
DUs x 20 after each set of cleans