04.15.2022

Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
*1 Barbell Complex


*Barbell Complex
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps



Strength
Front Squat
8:00 EMOM
sets 1-2 @60%
sets 3-4 @ 65%
sets 5-6 @ 70%
set 7 @ 75%
set 8 @ 80%

WOD
"Tornado Drill"

5 sets
3:00 AMRAP 1:00 Rest
3 power cleans 185/125
6 push ups
9 box jumps
12 air squats
*pick up where you left off*

04.14.2022

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups



Bullet Proof Shoulders
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.

after the rounds are completed, finish with 3:00 max distance OH carry- use two KBs (RX would be 35/20)


Strength
Bench Press
4 reps @ 60%
2 reps @ 75%
4 reps @ 70%
2 reps @ 85%
4 reps @ 80%
2 reps @90%


WOD
"Holding by One Hand"
5 rounds for time
2 rope climbs or 4 up/downs
16 alternating DB snatch 50/35 35/20 RX+ 70/50

04.13.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats




Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)

B. Landmine meadow rows x 6 per side



Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits

04.12.2022

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation


Strength
4 sets

2 power cleans + 2 cleans + 2 front squats
60%, 65%, 70%, 75%


4 sets
clean deadlifts x 2 reps @ 90-100%



WOD
"Getting Low"

5 rounds for time
15 TTB
30 DUs
6-5-4-3-2 squat cleans- build load starting at 60%
Rest 90 seconds

04.11.2022 Partner WOD

Warm Up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy


Bullet Proof Shoulders
3 sets
15 x overhead shrugs- get a wide grip on the barbell overhead. Shrug your shoulders up towards your ears and slowly come down.
8 x single arm down dog/side


Strength
A. 3 sets of seated on a bench strict press x 6 reps- build load
B. 3 sets of push press x 3 reps -build load starting from the last set of strict

WOD
"Moonshot"

partner
waterfall relay
4 rounds each person
25/20 cals row
25 wall balls 20/14
then
8 sets for time
"You go, I go"
25/20 cals row

the first part of the wod, partner A starts with the rowing and then moves directly into the wall balls while partner B starts their rowing. Then partner B moves into the wall balls if partner A has completed their 25 reps. Keep moving through this sequence until each person has completed 4 rounds each.

the second part is 8 rounds total for time. Partner A rows their cals while partner B rests. Then partner B rows, while partner A rests. The time finishes when A and B have completed 8 sets between the two of them.

04.10.2022

CrossFit Swim WOD- Meet at 6545 Flying Cloud DR

4 rounds for time

100 yards swim

10 each side MB throws

50 swim

15 wall balls

rest 1:00

04.09.2022 Partner WOD

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet

Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side



WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85