02.09.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
back squats
3 x 8 reps@ 70%


WOD
CrossFit Open 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

02.08.2022

Warm Up
2 sets

10 shoulder circles each direction
10 each side shoulder taps
10 air squats
30 second deep squat hold
10 barbell push press
30 seconds barbell overhead hold




Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
Push Press
6 x 2 reps @ 70-80%



WOD
Triple Tuesday
9:00 AMRAP
3 thrusters 95/65 75/55 45/35
6 front squats 95/65 75/55 45/35
9 bar facing burpees


Post WOD- body maintenance
2-3 sets
plank hold 45 seconds
10 double KB Turkish sit ups
10 KB leg lift overs

02.07.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 barbell front squats
10 barbell strict press
5 calf eccentrics each side



Skill Practice
Double Unders
5 rounds of 30 second intervals:

A. towel jumps- grab a towel and place it above the knees. Jump on balls of feet and "grow tall" as you jump. Keep hip open.

B. single arm wrist flips- place the rope in one hand and you will be mimicking the double under with both hands, trying to listen to the cadence of the rope. (complete 15 seconds each side)

rest as needed between rounds


Tips
you have to have rhythm - come up with a three word saying to help -"jump, spin, spin"
Practice for 30-60 seconds jumping and spin, spin of the wrists without the rope- just saying this over and over




WOD
"Cleaning with Cindy"
5:00 AMRAP
500m/450m row
1 round of Cindy
max reps clean & jerk 135/95 95/65 75/55
Rest 2:00

5:00 AMRAP
400m/350m row
2 rounds of Cindy
max reps clean & jerk 155/105 115/75 95/65

Rest 2:00
5:00 AMRAP
300m/250m row
3 rounds of Cindy
max reps clean & jerk 185/125 135/95 115/75

02.05.2022 Team of 3

400m row
10 Jefferson curls
10 yoga push ups

Primer
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold- start light and add a small amount of weight

in between sets

1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps




"American Kids"

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 155/105
150/120 cals row
180 power cleans 135/95
150/120 cals row
120 shoulder to overhead 115/85

one work, two rest

02.04.2022

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

followed by
banded ankle stretch x 30 seconds each side


Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/


Strength
OHS
8 reps @ 60%
6 reps @ 65%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Lacking mobility for OHS, try these instead of squatting
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/



AT Home Strength
A. DB single arm overhead squats x 5 each side
B. Cossack squats x 8 each side- slow tempo, get low
C. DB pull overs x 15 https://youtu.be/owr5y-s6-Qk



WOD
"Push Through"
For Time

15-12-9
hang power cleans 135/95 115/75 95/65
HSPU or box pike hspu

immediately into

9-12-15
power cleans 115/75 95/65 75/55
push ups



AT Home Version
For Time
15-12-9
Dual DB hang power cleans
pike hspu from a box or step or cooler

9-12-15
Dual DB power cleans- one DB head must touch the floor
push ups

02.03.2022

Warm Up
2 rounds
200m row
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs




Strength
Super Set
A. superman extensions x 10 slow
B. farmer's press x 8 each side- heavy KB in farmer carry position, lighter DB pressing https://youtu.be/r5V1FlJGmYg
C. DB alternating curls x 8 per arm




WOD
"Chasing After You"
get a time on each section* this is a sprint*
20 burpees
20 cals row or ski
20 burpees
@ 8:00
20 DB snatch 50/35
20 cals row or ski
20 DB snatch
@ 16:00
100 DUs
20 cals row or ski

Post WOD- gymnastics skills
3 sets
10 push ups
15 banded tricep extensions
30 second handstand hold

02.02.2022

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 box step ups- rounds 2 & 3 use the DB for weighted step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side https://youtu.be/nlMwlAHGR60





Strength
deadlift week 10
65%x5, 72.5%x5, 77.5%,3 x 5, 77.5%x5+




At Home Strength
3 Sets
1. Single Leg Dumbbell Romanian Deadlift; 30X1; 6-8/leg
Immediately into:
2. Single-Leg Dumbbell Hip Thrust; 20X0; 8-10/leg
rest 30 sec and back to 1

WOD
"Rusty Ralph"
For Time
50/40 cals bike
20 burpee box jump overs 24/20"
20 dual dumbbell devil's press 50/35 35/20


Post WOD
2-3 sets
20 prone banded hamstring curls
20 front foot elevated lunges- add weight if you like
10 each side bird dogs