workout of the day
02.08.2021
WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups
Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)
Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps
Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!
Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills
At Home Strict Pull up Drills
1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing
2. Towel in doorway- rows and pull ups
3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up
Barbell warm up for cleans
high hang clean pull
high hang clean high pull
high hang power clean
high hang squat clean
repeat above all at the hang position
WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups
At Home 10:00 EMOM
min 1- 6 DB power cleans- DB heads touch the ground each time
min 2- 5 inverted rows
01.25.2021
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010
Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position
Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension
when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
01.19.2021
WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35
Warm Up
Hot Start
10-8-6-4-2
goblet squats
KB swings
KB sumo deadlift
KB overhead hold in your square x 30 seconds each side
Strength
3 sets of each
A. Rear foot elevated split squats x 8/side @2111
B. frog pumps x 1:00
then
C. banded deadlifts x 10 @45% your max + band tension
D. KB bottom up press x 8/side
WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35
Intermediate
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (35/20 lb)
12 Dumbbell Thrusters (2×35/20 lb)
Beginner
3 Rounds for Time
10 Burpees
12 Alternating Dumbbell Snatches (20/10 lb)
9 Dumbbell Thrusters (2×20/10 lb)
08.22.19
WOD
For Time
10,9,8,7,6,5,4,3,2,1
deadlifts 225/155 185/125 135/95
wall balls 20/14 14/12
Cool Down
Workout 5
Bulletproofin:
6 Minutes for quality
1 Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
1 Arm Suitcase Deadlift: x 8 each arm
1 Arm Push Press: x 8 each arm
Warm Up
2 Rounds:
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts
Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
Skill: banded deadlifts
12 x 2reps @ 50% 1RM with a band for added resistance -use blue, red or yellow bands
During deadlift rest time complete:
3 sets of 8 single side DB strict press @ 15-20% body weight
WOD
For Time
10,9,8,7,6,5,4,3,2,1
deadlifts 225/155 185/125 135/95
wall balls 20/14 14/12
Cool Down
Workout 5
Bulletproofin:
6 Minutes for quality
1 Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
1 Arm Suitcase Deadlift: x 8 each arm
1 Arm Push Press: x 8 each arm
From the Coaches:
Focus on body position and choose a weight you that allows you to go unbroken.