06.29.2020

Db deaWarm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch


Gymnastics conditioning:https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)

🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.


Strength Set
3 rounds
A.  back rack drop back lunges x 8 reps @ 30X0
B.  hollow hold x 30 seconds - sub bent knee hollow hold
3 rounds
A. back rack cyclist squats x 8 reps @2110
B. body saw x 10 reps



WOD
"Walk Up"

14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)

04.01.19

Warm Up

400m run, bike, row
3 rounds of:
lateral banded step overs x 20- use a plate on the floor
paused squat press outs x 8 - 10-25# plate with a 2-3 second at the bottom of the squat- press plate out
sumo inchworms x 5



Gymnastics EMOM
8:00
min 1: 20 second hollow hold
min 2: 20 second handstand hold or handstand walk
min 3: inverted rows x 8 reps
min 4: bottoms up KB overhead carry 50'


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
4 sets of 5 reps- build load starting with 55-60%
in between sets complete 10 banded pull aparts

WOD
9-15-21
hang power snatch 95/65
TTB
400m run after each round (row if too cold)

07.10.18

Warm up 2 easy rounds of: 200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats

Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill: front squat 12:00 to complete Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD 21-15-9 cal bike OHS 135/95 95/65 65/45

Post WOD 3 rounds not timed- move efficiently seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5--kp9I7u4 tire flips x 5 reps hollow holds :20

02.14.18 Valentine's Day!

Warm Up 400 Meter Row 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups

then...

3 Front squats + 3 Strict press

3 Target toe taps https://www.crossfitinvictus.com/blog/bar-muscle-tips-drop-swing/   (at 1:50 on video)

3 Front squats + 3 Push press

3 Air chair swings

3 Thrusters

1-2 Bar Muscle-Ups or 1-3 TTB

WOD

12:00 EMOM

min1: 3 Thrusters- build load each round

min 2: 3 Bar muscle ups or 6 TTB

Post WOD

Option A: hollow holds

4 sets of :30 hollow hold/ :60 rest

Option B: Double Unders

mini-flight simulator- all DUs are done unbroken, rest in between as needed.  If you miss you need to begin missed set again.

5-10-15-20-25-30-25-20-15-10-5