10.16.2020

Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
 **complex =  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/A.  squat Y's x 10 reps each side - use a 2.5# plates no band
B.  overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC.  deep squat progressions x 10 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60%  3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70%   5 sets



WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB



Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4  ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups

10.06.2020

Warm Up
Turkish Get Up Complex
1-2-3- reps per side
run 100m between sets or 100 single jump ropes

*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press



 Mobility
1. prayer stretch on the floor - this looks exactly like the child's pose.  I want you to keep your hands together while doing this stretch.  Hold for 5 deep breaths

2. open book stretch- this will work on rotational capability.  lay on your side with top leg over the foam roller.  Hands extended out together.  Open the top arm and hold for 10 seconds.

3. ankle pulses- drive you knee over the toes to stretch the ankle x 30 seconds/side

4. deep squat progressions- at the bottom of your squat, hands on your feet, rotate open to the left, then to the right, then both arms extend overhead. x 5 reps

Burgener Warm up

https://www.instagram.com/p/B42avY2J2uf/

Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)


WOD
"Bottom Line"

20:00 E2MOM
0:00-2:00 complete one round of:
2 horizontal pause ring rows (3 sec. pause ring at the chest) or 2 bar muscle ups
4 strict ring dips or 6 box ring dips
8-12 alternating pistols

2:00-4:00 complete one complex- building load each round
1 x snatch grip deadlift
2 x hang snatch high pull
3 x power snatch
start at 60%

08.24.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation



Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean  
4. tall cleans 2",4",6" full squat 


Primer

3 sets of each part- use a warm up weight for these sets.  This is for technical work, not strength.
A. 2 clean pulls + 2 hang clean high pulls + 2 hang power cleans below knee

B. 2 snatch pulls + 2 hang snatch high pulls + 2 hang power snatch below knee


WOD
"Primitive"

For Time
2 rounds
10 power snatch 115/85 95/65 75/55
20 OHS
200m run
directly into 
2 rounds
20 power cleans 115/85 95/65 75/55
10 front squats
200m run

08.21.18

Warm Up:
2 rounds:

Run 400m

8-10 reps 2-Legged Pistol- feet and knees stay together as you squat down to your lowest with knees staying together. You can hold a plate or KB in front at eye level.

6-8 reps candlestick pistols- from standing, squat with feet and knees together and roll to a candlestick position staying hollow and roll out to a single leg squat and stand. Scale to a get up.
12 reps (6 each side) box step downs- https://www.youtube.com/watch?v=2XkKJ26iqZE


Mobility:

10 deep squat progressions
30 sec each side banded lat stretch
1:00 deep squat ankle stretch- hold a plate or sandbag


Skill work: snatch
slow snatch deadlift + hang snatch high pull + snatch (1+1+1) x 5 sets
build load only with good form

WOD

CrossFit Games Doubles & Oly

50 DUs
5 squat snatch
50 DUs
4 squat snatch
50 DUs
3 squat snatch
50 DUs
2 squat snatch
men: 135-145-155-165
women: 95-100-105-110

scaled DUs= single unders
weight = 95/65 or 65/45 for the entire wod