11.12.2022 Partner WOD

Warm Up
300m row
thoracic flow
then
60 seconds plank hold- moving in slow circles to warm up wrist/shoulders
5 scap push ups + 5 push ups
3 wall walks
4 each side single leg squats with support

Shoulder warm up
3 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each


WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups

06.27.2022 Partner WOD

Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice
 
 
Mobility
2 sets
8 each side calf eccentrics- stand on a plate and lower one heel at a time
10 plate hops
30 seconds each side banded front rack stretch
 

 Clean and Jerk Warm Up
empty barbell- 5 reps of each 
1.  clean grip RDLs
2.  clean pulls- straight arms, no high pull
3.  hang power cleans
4.  push jerks
 
 
"Eva Strong"
5 Rounds for Time (with a Partner)
24 Double-Unders (together)
19 Toes-to-Bars (split)
2 Clean-and-Jerks (205/135 lb) (split)
400 meter Run (together)

Background: This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022.The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn.The workout was designed by Shotgun CrossFit @shotguncrossfit (Uvalde, TX, USA) where Eva was a dedicated member. An official fundraiser was set up for the Uvalde community.The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.

06.12.2021 partner + individual

Warm Up
2 sets
400m run
10 air squats
10 empty bar strict press
10 handstand marches or 20 second handstand hold

Mobility- 1-2 sets depending on time and how you feel
thoracic opener on box x 30 seconds https://youtu.be/0T5RJjxiH8s
glute bridges x 20- feet on box
ankle stretches x 30 seconds/side- one foot on top of box in a lunge position



WOD
"Seven 7"
Part 1
with a partner, alternate rounds
12:00 AMRAP
7 thrusters 95/65 75/55 45/35
7 TTB or hanging knee raises

immediately into
"Jumpin with the Devil"
Part 2
for time- as individuals
20-40-60-80-100 DUs or x2 for singles
8 box jumps 24/20"
4 devil's press 50/35 35/20

Shoulder Finisher
https://www.instagram.com/p/CNTL1cVnFyU/
2 sets of 10 each- 2.5 -5# plates
A. forward raises- alternating arms
B. bent over overhead external rotations (not sure what to call this- watch the video)

04.06.2021

Warm Up
Squat flow 4 reps each movement for 2 rounds
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot

Primer
https://www.instagram.com/p/CKZqbCVFxJC/

10/side Elevated Single Leg Glute Bridge
10/side Deficit Cossack Squats
10/side Rear Foot Elevated Split Jumps
10/side Concentric Only Pistol Squats rest as needed in between exercises


Strength
Front squats
3-2-2-1-1-1
starting at 65%- 70%-75% and then singles at 80%+

WOD
"Wet Floor"
15:00 EMOM
min 1- run 100m (fence and back)
min 2- wreckbag cleans x 12
min 3- 6 TTB + 25 DUs or 50 singles

cool down
1:00 cat/camels
1:00 saddle pose
1:00 childs pose

12.24.19 5:30 and 9:30am classes today

Warm Up
Coach Led dynamic warm up exercises

Mobility: postural exercises

https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/

perform 2 sets of 5 reps each side

WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 cleans and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
power or squat cleans  155/105  135/95   95/65
box jump overs 24/20"


then....

Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 squat or power snatch  155/105  135/95   95/65

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 C2B pull ups/ 15 banded pull ups
9 snatch  95/65    75/55

12.16.19

Warm Up
3 rounds of:

200m row/bike
bottoms up KB carry x 25' each arm
bottoms up KB press x 6 reps per side



Here's a great exercise to work on lat strengthening and technique
https://www.instagram.com/p/B5Ie94wAIQW/



Skill: deadlifts
every 90 seconds for 9 minutes (6 sets)
deadlift x 3 reps @ 70%
please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

WOD
11:00 ARMAP
3 power snatch  95/65   75/55
3 OHS
30 DUs or 60 singles
6 power snatch
6 OHS
30 DUs or 60 singles
9,9 12,12..keep adding 3 reps to each barbell movement until time expires


Post WOD
abduction biased hip thrusts x 20 reps x 3 sets
https://www.instagram.com/p/B35ISn7FSEQ/

08.12.19

Warm Up https://www.instagram.com/p/B0_IjhGlR2g/?utm_source=ig_web_copy_link

Row 300mQuadruped Plank Scapular Push Ups x 12
Psoas March 30sec- with yellow mini-band
Plank KB Pull Through x 10/side
50 feet Dual KB Overhead Carry x 2
+
Lunge Matrix Work - in your socks or bare feet spend 5mins exploring different lunge positions. Lateral, 45 degrees, forward, backward, hands up, hands down, upper body twist, etc. Feel connected to the floor.



Mobility: https://www.instagram.com/p/B01JwR7AYJk/?utm_source=ig_web_copy_link
THE FONZ:
-A great way to work on internal & external rotation while also working on thoracic spine strength and extension.
•Start with thumbs up & keep them up as long as you can.
•Then turn thumbs inward as you guide thumbs towards your back.
•Return the same way


Banded posterior ankle distraction x 45 sec each side https://www.youtube.com/watch?v=me8xYaHgOF4



Skill: every 90 seconds for 6 sets (9:00)
station one: pistols https://www.instagram.com/p/B0vv2Qjgget/
a. feet together - two legged pistol squat
b. toenail spot
c. single leg ankle spot
d. narrow squat to single leg stand
e. pistols

station two: landmine press
5 reps each side that are challenging


WOD

endurance metcon wod
3 rounds
21/15 cal row
75 DUs or 150 singles
then directly into:
3 rounds
20 DB snatch 50/35 35/20- alternating 10 each side
12 lateral burpees over the DB