03.07.2022

Warm up
2 rounds
200m row or ski
10 prone PVC lift offs
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ 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)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank 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)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended 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)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)



Strength
A. hip thrusts 3 x 8 reps @80-85% of your max DL
B. strict press 5 x 3 reps building to a heavy 3-rep max


WOD
"Powerhouse"

For Time
2 rounds

50 DUs or 100 singles
40 KB swings 53/356
30 sit ups
20 walking lunges- bodyweight
10 push ups

03.05.2022 CrossFit Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees
♀ 155 lb
♂ 225 lb
Time cap: 10 minutes

03.04.2022

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

followed by
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
Overhead squats
3 sets of 5 reps @60-65%
3 sets of 3 reps building load from 70%+



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/


WOD
"Broadway"
12:00 AMRAP
14 V-ups
12 thrusters 75/55 45/35
10 single arm devil's press 50/35 35/20

03.03.2022

Warm Up
2 rounds
50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch

Strength
2 squat cleans + 1 jerk
set 1-2 @60%
set 3-4 @65%
set 5-6 @70%
set 7-8 @75%


WOD
"Carry On"
E2MOM for 20:00
station one- 10-12 cals row + 6-10 sprawls- burpee with no push up
station two- 10-12 cals bike + 100 foot sandbag carry or farmer carry

03.02.2022

Warm Up
cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet



Strength
Deadlift week 14

• 70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+

WOD

Gameday

A DAY AT THE RACE

Time Cap 13

10 Power Cleans 

20 Cal Bike

30 Single DB S2OH

40 Burpee Over 20" Box W/ Single DB

30 Single DB S2OH

20 Cal Bike

10 Power Cleans

Power Clean Weights

MRx: 185 | MInt + MMst: 155 | MSc: 135

WRx: 125 | WInt + WMst: 105 | WSc: 85

Dumbbell Weights

MRx: 70 | MInt + MMst: 50 | MSc: 50

WRx: 50 | WInt + WMst: 35 | WSc: 35

03.01.2022

Warm Up
2 sets
250/200m row
10 Cossack squats
5 each side single leg hip bridges
100 feet waiter carry (50 each side)
5 barbell Kang squats



Primer
silver backs x 10 reps
banded ankle stretch x 30 seconds each side
banded side step out x 15 each side- mini band around the feet


Strength
Back Squat
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 rep @ 90% x 3 sets

WOD
"Speedy"
5 rounds for time
12 TTB or hanging knee raises
8 power snatch 95/65 75/55

02.28.2022

Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans


WOD
"Save It"

8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups

immediately following the AMRAP

take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster