11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

09.10.18

3 Rounds Not for Time
 
Run 300 m
 
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
 
20m Quadruped Crawl
 
 Mobility:

 
Ankles: https://www.instagram.com/p/Bk0kaIXnCOT/?saved-by=tangletowncrossfit
 
1. elevated heel extended plate squat
2. support squat hold
hold each of these for 30 seconds for 3 times

90/90 hinges: 6-8 reps each side
https://www.instagram.com/p/BjaHvKWH2gZ/?saved-by=tangletowncrossfit
 How it’s done.
✔️Sit in 90/90 position: 90 degree angle at the front and back knee.
✔️Crush the floor with your front knee so it doesn’t lift.
✔️Push up on your big toe of the back foot, open up the knee and swivel the heel underneath you.
✔️Keep opening the hips as much as you physically can with all your effort.

✔️Return the leg to start position and repeat for desired reps.

Skill: back squats

5 sets of 3 reps with a :02-:03 pause at the bottom of the squat
Go a little heavier then 8/14/18

WOD
3 Rounds
3:00 work/ 1:00 rest
continue where you left off
5 tire flips
10 push ups
15 SDLHP 95/65 75/55