05.24.2023

Primer- moderate KB   https://www.instagram.com/p/CrTyRPlRNRy/
1. hip dominant squat- lean forward with the hip  x 8 reps
2. knee dominant squat- chest is upright x 8 reps
3. goblet squat- quads and knees under more demand x 8 reps
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Back Squat
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"DT by the Minute"
20:00 EMOM
min 1- 15/12 cals row
min 2- 1 round of DT with dumbbells  50/35  35/20
min 3- 30 DUs or 30 speed steps or crossovers
min 4- rest
DT= 12 Deadlifts + 9 hang power cleans + 6 jerks

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