11.08.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat
10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/

B. 10 x lat engaged hip hinges- with a band and a PVC on the rig
C. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Pre-Fatigue Abs
8:00 EMOM
min 1- tall kneeling pallof press x 10 each side
min 2- weighted plank hold x 45 seconds

Strength
Deadlifts
3 x 3 reps@ 80%
2 x 2 reps @ 85-90%

WOD
"Over Reaction"
Time Cap 14:00
15-12-9
push press 115/85 95/65 75/55
Single DB box step overs 24/20" 50/35 35/20

15-12-9
push jerk 115/85 95/65 75/55
box jump overs 24/20"

08.13.18

Warm Up
3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno

10 lateral banded walks each direction
20 sec side plank hold each side

Mobility:

1:00 T-spine stretch over a foam roller- lay with roller across the upper back and stretch arms out- hips up or on the floor.
1:00 spiderman lunges + reach each side
then..
3 sets of 5 reps of each I-Y-T- find a partner to do work/rest

https://www.instagram.com/p/BmRkFIEHnHx/?saved-by=tangletowncrossfit
Grab 2.5 or 5# plates. Set up in a hollow hold or scale as needed to a tuck. Palms facing the ceiling create a I-Y-T with your hands. Keep the elbows locked out completely and use lats by making sure palms are always facing ceiling on way up and down.


WOD
4 RFT
DB squats x 10 reps
DB push press x 5 reps
DB box step overs x 5 reps 24/20"
DB- RX 50/35# scaled 35/20#

Post WOD abs: weighted plank hold
5 sets of 30 sec hold

rest 1:00
go heavy weight- record make