09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

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 squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

04.22.2022

Warm Up
Cardio 2:00
10 narrow stance squats
10 prone swimmers
5 yoga push ups



Primer
8 Cuban press
5 banded Y-face pulls
5 each side squat Ys
then...
3 sets
1 Turkish get up + 50 feet overhead carry each side


B. Bar muscle up drills

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video  https://youtu.be/bibf3sF_npg 

2. On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition. Banded bmu transitions- racked bar https://www.instagram.com/p/CYpBUD0JBpo/
   

3. Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar. https://www.instagram.com/p/CYpBUD0JBpo/

Chest to Bar Drills https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.



WOD
"I'm Not for Everyone"
5 rounds for time
2 bar muscle ups/ 4 C2B pullups/ 4 strict pull ups
12 power snatch 95/65
immediately into
5 rounds for time
4 C2B pull ups/4 pull ups/6 ring rows
6 power snatch 135/95

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