
workout of the day
02.17.2021
WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts
set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%
Warm Up
Turkish Get Up Complex
2-3-4 reps per side
20 total lateral hops between sets
*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press
Mobility
ankle dorsiflexion matrix x 8/side
PVC pass thru + RDL x 8 reps
PVC Kang squat x 8 reps
deep squat hold x 30 seconds
Strength- snatch day 7 of 8
A. hang squat snatch at knee + snatch
6 sets of (1+1)
build to 90% on last set if technique has been good and no misses
B. snatch pulls
6 sets of 2 reps- start at where you left off from part A
C. snatch grip RDL
3 sets of 8 reps around 80%
WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts
set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%
02.09.2021
WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65
Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds
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 6 of 8
A. snatch balance + overhead squat
2 reps of each movement for 5 sets
start at 50% and build to your heavy set of 2
B. hang snatch at the knee + snatch
5 sets of (1 + 2) start at 60% and build to a heavy complex
C. snatch lift off + snatch pull
8 sets of (1 + 2) start at 70% and build to 100%
WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65
01.20.2021
HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up
then...
6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box
Warm Up
2 rounds
5/side kickstand pistol squats @20X0
30 second deadbugs
5/side bird dogs
Then...
1 KB suitcase deadlift
1 KB snatch from the floor
1 KB push press
complete 5 complexes on the right and then 5 complexes on the left
Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee
strength- snatch day 3/8
A. 6 sets of 2,2,2,2,1,1 reps
hang squat snatch + below the knee squat snatch
starting at 60% and building load with good form
B. snatch grip deadlifts
6 sets of 2 @ 110%
HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up
then...
6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box
11.11.2020 Veterans Day- Three Wise Men
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)
Warm Up:
2 rounds
yoga push ups x 5 - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10 https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10
and then …
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead
Snatch warm up- empty bar
3 reps snatch grip jump + shrug + high pull
3 reps high hang power snatch
3 reps hang squat snatch
3 reps squat snatch
Three Wise Men
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)
Background: After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.
This workout was originally posted on threewisementribute.org, which later joined Headstrong @getheadstrong, “a national organization that provides post-9/11 [US] veterans with cost-free, stigma-free and bureaucracy-free mental health care.”
11.10.2020
WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75
Warm Up
3 rounds
lateral banded step overs x 20- use a plate on the floor
paused squat press outs x 8 - 10-15# plate with a 2-3 second at the bottom of the squat- press plate out
sumo inchworms x 5
Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/
A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plat
https://www.instagram.com/p/CGpwtoZHhhu/
Snatch check list
Strength
part one (9:00)
every 90 seconds for 6 sets- work through this complex with light load for technique
snatch lift off + hang squat snatch + squat snatch
part two (10:00)
EMOM 10
snatch pull + squat snatch
start with light load and only build with good form
WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75
10.16.2020
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
**complex = 2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks
Mobility https://www.instagram.com/p/B6V8iamHNZ8/A. squat Y's x 10 reps each side - use a 2.5# plates no band
B. overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC. deep squat progressions x 10 reps
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth
Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60% 3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70% 5 sets
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4 ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups
09.24.2020
WOD
"Light Bright"
3 rounds
20 Overhead walking lunges with plate 25/15# - 10/side
5 squat snatch 135/95 115/85 95/65
20/15 cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00
Warm Up
3 sets
10 PVC pass thrus10 PVC Cuban press
10 PVC snatch press in the receiving position
10 PVC RDLs
*last round move to an empty barbell for the snatch press and RDLs
Burgener Warm Up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)
Strength
5:00 EMOM
1 x snatch high pull from the floor
1 x hang squat snatch
4:00 EMOM
3 x snatch grip segmented deadlift - pause at knee, mid- thigh and full extension
WOD
"Light Bright"
3 rounds
15 push ups
20/15 cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00