05.21.2021

Warm Up
2 rounds
100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups
then…
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



Skill Work
Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell
4. banded bar muscle up transition drill

Between muscle up drills
barbell T bar row x 5-7 reps @31X1

set up like a landmine and use a green long band on the barbell to row it to your chest
https://youtu.be/-4DgImN_G7o

WOD
"Motoring"
3 sets of
3 rounds
3 clusters 135/95 95/65 75/55
6 pull ups/6 C2B pull ups/ 4 bar muscle ups
9 cals row- sprint

Rest 90 seconds after your 3 rounds- complete this for 3 sets

05.20.2021

HOT START -Warm up

3 rounds -

warm up / increase pace per round:

200m run

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



Strength: cleans
6 sets
every 2:00 complete
1 power clean
1 hang power clean
1 front squat
1 jerk
start at 55-65% and build load


WOD
"Clean Up"

For Time
100 DUs
40 TTB
20 power cleans 155/105 115/75 95/65
10 OHS 155/105 115/75 95/65

Post WOD
Core https://www.youtube.com/watch?v=FPQijHrVmnw&t=234s
2 sets of
Tuck-Up x 10 reps
V-Up x 10 reps
Candlestick Raises x 10 reps
One Arm/One Leg Plank x 10 reps
Hand Plank Knee-To-Armpit x 10 reps
Low Push-Up Hold x max effort
Rest as needed

05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats

05.18.2021 "Ingrid"

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

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




WOD
"Ingrid" a new girl wod from CrossFit
10 rounds for time
3 power snatch
3 burpee over the bar
135/95

Post WOD carries
heavy KB or DB carry 4- 6 reps 50m

05.17.2021

Warm Up

3 sets

6 single leg RDLs right

5 single DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side


WOD
"The Joker and The Thief"
Run 1 mile
then immediately into
3 rounds
10 push ups
15 air squats
20 sit ups


Strength
Front squats
3 reps @ 55%
2 reps @ 60%
2 reps @65%
2 reps @ 70%
proceed with singles to find a heavy after the workout

05.15.2021

9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge


WOD
"Tsunami"
400m Run buy in
3 rounds
40 wall balls
30 KB swings 53/35
20 DB alternating snatch 50/35 35/20
10 TTB
20:00 time cap

05.14.2021

Warm up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


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)


Moblity
calf eccentrics
banded ankle dorsiflexion
squat hold with plate


WOD
"Handle with Care"
5 rounds for time
25 feet handstand walk or 50 feet bear crawl- hips stay low- you need to bear crawl forward for 25 feet and then backward for 25 feet
4 front squats @ 75-80% of your clean weight
3 ring rows
3 pull ups- kip
3 C2B pull ups or bar muscle ups or 3 strict pull ups with slow descend
run 400m