08.19.2021

Warm Up

10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563


Mobility: Hip stretcheshttps://www.instagram.com/p/BqmwLivA1Bi/
perform each one of these for 30 seconds per side
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Strength: 5 sets
A. deadlift x 6 reps @2020 @65%
B. dual KB rack split squats x 6/side @20X1


WOD
"Real Quick"- dumbbell wod
3-6-9-12-15 reps
push press right arm/ left arm
hang power clean right/left
hang power snatch right/left
complete all reps on the right arm and then all reps on the left arm
try to not set the DB down!!


Post WOD
Core strength: https://www.instagram.com/p/BrYOskola6p/
5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

02.19.2021

Warm Up
3 sets
200m row
front rack DB squat + single arm press x 5 reps Right side
front rack DB squat + single arm press x 5 reps Left side


Strength
3 sets
A. barbell hip thrusts x 10 reps-moderately heavy weight
B. bird dog rows x 8/side- heavy DB



WOD
"Discount Double Check"
AMRAP 14:00
10 single arm devil's press 50/35 35/20
10 single DB step ups 24/20"
10 TTB or sub hanging knee raises



Core Finisher
https://youtu.be/FPQijHrVmnw
Core Workout #9
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effortRest as needed

02.11.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
2 rounds
▪️100 feet Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

▪️100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight

▪️15 reps Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

▪️15 reps Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

▪️10 reps/side Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can


Strength
6 sets of the complex below- start at 50% push press and build load with good form
2 reps push press + 1 rep split jerk


WOD
"King of the Castle"

AMRAP 12:00
5-10-15-20-25-30-35...etc
Continue To Add 5 Reps Of Each Movement

KB Swings
KB Goblet Squats

*Fifty Feet KB Overhead Carry Following Each Round
**Overhead KB Carry Does Not Count For Reps

Kettlebell Recommendations
Advanced 53/35
Intermediate 35/26
Scaled 26/18
Scoring: Reps

Core Finisher https://www.instagram.com/p/CKm-rMVsnx9/
Use two KBs lighter in weight
2-3 rounds
10 dual KB Turkish sit ups
20 seconds dual KB hollow flutter kicks
10 dual KB candlestick lift & lower

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

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

01.23.2021

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

01.06.2021

Warm Up
2 rounds

row/bike/jump 1:00
touchdown squats x 8/side
single leg v-up right + left + two leg v-up x 5 reps
glute bridge + leg lifts x 40 seconds



Strength
EMOM 12:00
min 1 OH carry 50 seconds right side, next round 50 seconds left side
min 2 standing hollow/arch drill x 15 reps + 3 kip, cadence complexes
min 3 clean grip deadlifts x 6- 8 reps @ 3131


WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires

Core Finisher
Kristi O’Connell (@kristieramo) • Instagram photos and videos
3 rounds

15 seated Leg Lifts
15 DB Ceiling crunches
15 Hip Lift Leg Lower

*rest up to 1 min between rounds