03.15.2022

Warm Up
2 sets
8 yoga push ups
8 prone snow angels
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex



*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk



Strength
1 hang power clean + 1 power clean + 1 jerk
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%

WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans

RX 185/125
INT/Masters 155/105
SC 115/75

03.14.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds



WOD
"Trouble"

Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder

then...

5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises


Body Maintenance
2-3 sets
10 each side banded pallof press
8 each side bird dog rows
30 seconds each side plank each side

03.12.2022

CrossFit Open 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

03.11.2022

Warm Up
2 sets
Cyclists Front Squat x 10 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/

1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions



Strength
A. front foot elevated reverse lunges
4 sets of 5 each side- foot on a 45# plate
build load each set

B. shoulder prehab- do a total of 3 sets of this during your rest time between lunges

• 5 Cuban press with light plates

• 15 banded face pulls

• 20 banded tricep extensions

WOD
Dumbbell DT
5 rounds for time
12 DB deadlifts 50/35 35/20
9 DB hang power cleans
6 DB shoulder to overhead

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).

Body Maintenance
1:00 downdog
1:00 cobra
1:00 table top stretch

03.10.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold
*1 Barbell Complex

complex
3 clean grip RDL
3 hang muscle clean
3 strict press
3 power clean

WOD
"Bottom Line"

part one
Every 2:30 for 4 rounds
400m/350m row
10 DB floor press 50/35 35/20

part two
9:00 AMRAP
8 HSPU or piked on the floor or box
8 power cleans 115/75 95/65 75/55
40 DUs or 80 singles


Body Maintenance
3-4 sets
single arm suitcase carry, pick load, 100 feet each side
dual KB front rack hold, pick load, 1:00
10 bird dogs- slowly 5/side

03.09.2022

Warm Up
AMRAP 6
20 box step ups
10 each side single arm DB windmills
10 each side single arm DB sotts press
10 kipping swings
5 scap pull ups



Primer
5 reps of each movement
snatch grip RDLs
muscle snatches
power snatch from the knee
overhead squats
bottom snatch presses





Strength
snatch technique
A. snatch press in the receiving position
4 x 2 reps building load

B. 5 sets of hang snatch + snatch + OHS


WOD
"Petra"
For Time
3-6-9
power snatch 95/65 75/55
ring rows

3-6-9
squat snatch 115/75 95/65
pull ups

3-6-9
OHS 135/95 115/75
C2B pull ups

03.08.2022

Warm Up
2:00 cardio choice
2 rounds
5 each side perfect stretch
10 Kang squats
10 banded PVC RDLs on rig



Primer
2 sets
A. Bulgarian split squats x 20, athlete picks load
B. back extensions (supermans) x 20
C. frog pumps x 30

Strength
Deadlift week 15

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

WOD

"A Quickie"

AMRAP 7:00

10 thrusters  95/65   75/55

10 wall balls  20/14

10 hang power cleans  95/65   75/55

10 wall balls

10 hang power snatch  95/65   75/55

10 wall balls