06.18.2022 Partner WOD

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side





WOD
"Care Bear"
with a partner
Buy In: row or bike 40 cals
then
40 rounds
Bear Complex 135/95 115/75 95/65
complete 40 cals after every 10 rounds


Bear Complex
power clean
front squat
push press
back squat
push press

10.11.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds hip thrust clam shells https://youtu.be/lvawnbArvng
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with empty barbell and then light load
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


Strength- super set
bench press 5 x 5 reps @73%
KB or DB farmer carry 4 x 40m- heavy


WOD
"Three Bears"
For Time
3 bear complexes 95/65 75/55 45/35
400m run
3 bear complexes 135/95 115/75 75/55
500m row/ 425m row
3 bear complexes 155/105 135/95 95/65
18 cal bike/ 14 cal bike

09.28.2020

Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press

Strength
3 sets
A. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets

WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 

Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

05.31.19

Warm Up
3 rounds
20 bicep curls- 10 each side
5 inchworms- over reach the arms on your extension- no push up- walk hands back to feet
5 elbow push ups

15 jumping jacks

Mobility: https://www.instagram.com/p/BszDWN-gb0S/
1. rocking ankle stretch 8-10 reps per side
2. wide stance rocking 8-10 reps
3. heel sit T-spine rotations 8-10 per side
4. squat prying - 10-15 second pry then stand back up x 3 -4 reps
5. deep squat wall slides 8-10 reps

Skill: stamina squats week 6
On the 2:00 for 6 sets
2 front squats + 4 back squats 70-85%

WOD
10:00 EMOM
1 bear complex- pick load that can be sustained over the 10 rounds. Complex must be unbroken.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

1 Push Press

Extra work if time remains:
all banded movements

1. pull downs x 50
2. face pulls x 50
3. supinated pull aparts x 50