09.19.2022

Warm Up
2 sets

200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/side https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side


Strength
Strict Press
5 sets of 4 reps @ 70%
between sets complete
20 banded lat pull downs + 8-10 push ups

Strict September
2 sets of 15 reps strict pull ups


WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken



Cool down
downdog 1:00
prayer stretch 1:00 each side- move your arms to one side, while keeping your pelvis static
candlestick stretch on wall 1:00- focus on the breathing 7-4-8 (inhale, hold, exhale)

09.29.2021

Warm Up
3 rounds
75 single unders
20 band pull aparts
10 single arm DB Cuban press each side



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I


Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat


WOD
"Heavy Focus"
20:00 EMOM snatch

build load
min 1-5 complete 3 snatches 50-60%
min 6 rest
min 7-11 complete 2 snatches 70-80%
min 12 rest
min 13-20 complete 1 snatch 85-95%


cool down
jog 200m
10 cat camels
1:00 child's pose

08.24.2021

Warm Up
3 Rounds

A. Empty barbell good mornings x 10 reps
B. Empty barbell back squats x 10 reps
C. Alternating Shoulder Taps: x 10 with 3 second hold at the top
D. 1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press) -elbow stays locked, shoulder engaged
E. 1 Arm Bent Over Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold


Strength
4 sets
A. bench press x 3 reps- build load
B. chainsaw rows x 6-8/arm
C. straight arm lat pull downs x 12-15 reps

WOD
#justabar
8:00 AMRAP
4 bent over rows
4 reverse curls
4 strict press
4 reverse lunges


Cool down
T-spine opener x 1:00 - lay with foam roller or MB underneath your upper body with extended arms
Twisted cross x 45 seconds each side
Heel sit x 1:00

07.21.2021 "The Chief"

Warm Up
8:00 continuous pace
5 dual KB/DB deadlift
5 dual KB/DB clean
5 dual KB/DB press
5 dual KB/DB front squats
50 feet dual KB/DB carry- racked, overhead, or at your side


WOD
The Chief
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Beginner
Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site (with credit to CrossFit San Diego) as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

 Cool Down

1:00 each side low dragon stretch

1:00 heel sit

1:00 seal pose

07.07.2021

Warm Up
3 sets
40 jumping jacks
25 feet quadruped crawl forward and backward
30 sec. reverse plank bridge
5 scap push ups

Primer
8:00 EMOM
min 1: Prone PVC lift offs x 15
min 2: hollow body rower pike ups x 10
min 3: hanging active shrugs for pull up strength x 10

min 4: banded ankle distraction x 45 seconds (one side each round)

Strength

Front squat box Squat

 21X1; 3,3,3,3 (add load with each set and finish at 90% effort)

WOD
"Tripled Up"
3 sets for Time
3 rounds
4 strict pull ups
8 push ups
12 air squats
Rest 2:00

06.28.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds


Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap


Cool Down
1:00 bound angle stretch
1:00 standing straddle stretch
1:00 90/90 hip switches

06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose