01.19.2023

Take a few minutes to practice the set up for the catch position in rowing
https://youtu.be/jAXxIJMYFqI 
Check list for a great set up

• wide relaxed grip

• elbows extended

• shoulders reach

• shoulders dropped

• engage lats by rolling down the shoulder, tighten the lat

• neutral back

• head and neck relaxed

• hips behind shoulders- trunk forward angle at 1 o'clock

• knees under the arms

• heels flat

• slide forward

• HOLD this position for 2:00- should be difficult.  Should feel like a loaded spring
   

WOD
Rowing Intervals
10 sets of 30 second sprints
2:00 walk rest
*record cals each sprint*

01.18.2023

Strength
10 sets of 2 reps behind the neck jerks
you can choose push jerk or split jerk @ 55-70%




WOD
"Cardio King/Queen"
12:00 AMRAP
100 DUs or 150 singles
50 thrusters 45/35
25 burpee box jump overs 24/20"

01.17.2023

Strength
Front squats
3 x 8 reps @55-65%


WOD
"This Time"
5 rounds for time
15/11 cals bike
5 clean & jerk @ 66-70% your max
5 bar muscle ups/ 5 C2B pull ups/ 5 pull ups

01.16.2023

 
 
Strength
A. 5 sets of hang snatch x 2 reps @ 70-75%
B. 3 sets of 2 reps snatch pull with 2 second pause at the knee @ 85%
C. 3 sets of 1 rep snatch pull @ 90+%


WOD
"Rookie"
For Time
200m row
10 hang power snatch 135/95
400m row
15 hang power snatch 115/85
600m row
20 hang power snatch  95/65

01.14.2023 Partner WOD

Warm Up
2 sets 
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
 

 
 Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds


 
WOD

"The 40s"

With a partner complete as many rounds as possible in 30 minutes

40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster

Teams will start each round with a 40 calories on the cardio equipment of their choice.

One partner works while the other rests

Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65

01.13.2023 Open 13.2 redo

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
 
 
Strength
Cleans and pulls

A. 3-position cleans (high hang, hang, floor)   https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%

B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%


C. 3 sets of 2 reps clean pulls @ 90-100%  https://youtu.be/VF-hqxyLly4



WOD
CrossFit Open 13.2 
10:00 AMRAP
5 shoulder to overhead 115/75  95/65
10 deadlifts 115/75  95/65
15 box jumps 24/20"

01.12.2023

Warm Up
2 sets 
50 feet shuffle each side
4 point single leg hops x 5 each leg (jump forward, to the right , backwards, to the left)
banded walks x 30 seconds lateral and 30 seconds monster
medball or unweighted speed skaters x 30 seconds  https://youtu.be/GFPC45VTuwE


 
Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds
 

 
 
Strength
back squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 75-80%
3 sets of 1 rep @ 85%

WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155  185/125   1235/95
pull ups or C2B pull ups

immediately into

2-4-6-8-10
hang squat cleans 115/75  95/65  75/55
10-20-30-40-50
double unders or x2 single unders