06.05.2023

Strength
Front Squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then max reps @55%

WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115  135/95  115/75
10 lateral burpees over bar
5 BMU
5 power cleans 
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar 
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean

11.19.2020

Warm Up
3 rounds- empty barbell

barbell strict press x 8
barbell bent over rows x 10
barbell good mornings x 10
plank weight transfers x 5/side
wall supported dead bugs x 8/ side
https://www.instagram.com/p/CDPKmaYnTFD/


Strength
Squatober
5 reps @ 55%, 60%, 65%


WOD
"Veggie Platter"

3 rounds for time
9 TTB
7 lateral burpees over bar

5 power snatches 155/105 135/95 95/65

Rest 3:00
3 rounds for time
9 TTB
7 lateral burpees over bar
5 power snatch 135/95 115/75 75/55

03.13.19

Warm Up
250/200m row or bike
12 slow to fast air squats
250/200m row or bike
12 KB swings
then...
one length bear crawl
one length crab walk

then....


2 sets of:

DB push press x 8 reps
DB front squat x 8 reps
DB Romanian deadlift x 8 reps
DB bent over rows x 8 reps
DB elevated push ups x 8 reps

Rest 1:00

Barbell warm up- 3 reps of each
good mornings
back squats
elbow rotations
strict press from behind the neck
stiff- legged deadlifts
front squats


Specific warm for cleans and snatches
1. establish the power position with the tapping and high pull drills
2. perform power snatch from the power position, hang position and from the mid-shin
3. perform power cleans from the same three positions



WOD- this may seem like a long wod, but treat it like three separate workouts. Push each 3 round section. You should be getting a few minutes of rest in between sections. The weight today is a moderate load that when fresh, you could do these movement unbroken.
On a running clock
3 rounds of
10 power snatch 135/95 115/75 75/55
10 C2B pull ups- sub pull ups
 at 8:00 on the clock
3 rounds of
10 power cleans 135/95 115/75 75/55
10 front rack lunges (5 each leg)
at 16:00 on the clock
3 rounds of
10 front squats 135/95 115/75 75/55
10 lateral burpees over the bar

11.16.18

Warm Up
300m row or bike
3 rounds
Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles.

https://www.instagram.com/p/BpFfS3oh-OK/
Hang power clean x 10 - empty bar
Prisoner tall kneeling to standing x 10 reps ( 5 each side)

Mobility:
elevated heel extended plate squat With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep body weight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position. Hold for 30 seconds and do 3 reps.✅

Bird dog exercise- on all 4s kick your heel back of one leg and extend the opposite arm out. Don’t let any movement occur at your spine during this leg movement. Hold for 10 seconds before returning to the start.✅ Do 10 reps (5 each side) for 2 sets.



Skill: cleans
4 sets of hang power cleans

set 1: 4 reps @ 60%

set 2: 4 reps @ 65%

set 3: 3 reps @ 70%

set 4: 3 reps @ 75%

4 sets of 2 reps clean segment deadlift @ 80-85%

pause :03 at 1" off floor, mid- patella, mid-thigh and then return slowly to the floor

WOD
10:00 AMRAP
21 DUs or 42 singles
14 lateral burpees over bar
7 hang squat clean thrusters 95/65

10.08.18

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.

4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:

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

Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge
 
Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Skill: Front squats
set 1: 5 reps @ 65-70%
set 2: 3 reps @ 75-80%
set 3: 1 rep @ 85-90%
then
5 sets of 1 rep @ 85-95%

WOD
4 RFT
400m Run
10 OHS 95/65 75/55
10 lateral burpees over bar
10 power cleans 95/65 75/55

06.01.18 Heavy back squat day

Warm Up2 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)

Test back squat heavy for today

warm up with

5 reps @ 50% 5 reps @60% 3 reps @70% 3 reps @75-80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95%-100% 1 rep today's heavy weight

WOD Jump into the Fire For Time cash in: 75 DUs

15-12-9 power cleans 135/95 115/75 95/65 lateral burpees over bar

cash out: 75 DUs

04.12.18

Warm Up 2 rounds

Assault Bike .5/.4 Miles 20m Goblet Loaded Duck Walk 2 Hollow Body Wall Walks  14 Wall Facing Shoulder Taps try the duck walks without weight first.  Scale wall facing shoulder taps to HS march from a box

Primer:  push up practice 1.  start with scared cat back hollow position to ensure you have fired up each muscle 2.  shoulders and hips rise and fall together at the exact same time 3.  hands are just outside shoulders and elbows go back as you go down 4. return to the start position Perform in order: a. 8-10 reps to a box/bench b. 8-10 reps single leg on floor to a box/bench c. 8-10 reps on the floor d. 8-10 reps dynamic- on rings **only progress to the next level if you can do the prescribed reps listed

Barbell Warmup to start (empty): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD 60 seconds to complete 5 power cleans 135/95  or scaled at 4 power cleans 95/65 5 lateral burpees over the bar or scaled at 4 lateral burpees over the bar 60 seconds rest * each round add 10# * go until you can't complete the work in one minute