workout of the day
07.25.18
Warm Up
2 rounds
6/side Half Kneeling Single Arm Press
20sec Wall Facing Handstand Hold
15m Single Arm KB Bottoms Up Carry/arm
10 slow and controlled goblet squats
10 reps/ 5 each side wall deadbugs- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding
Rest as needed
Primer:
Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly
wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington
Barbell Warm Up
5 Good mornings
5 Back squats
5 Elbow rotations
5 Stiff-legged deadlifts
5 Push Press
5 Front squats
Rope Climb Drills
Rope Pull Ups:
https://www.instagram.com/p/BlIxy5ThW0V/?taken-by=cfgymnastics
The Descent:
https://www.instagram.com/p/BlLuacXF1Ea/?taken-by=cfgymnastics
Rope Climb or Legless rope climb progressions
https://www.instagram.com/p/BlCrKY6nUcE/?taken-by=cfgymnastics
WOD
For Time- weight is 95/65
21 OHS + 1 rope climb
21 Thrusters + 1 rope climb
15 OHS + 1 rope climb
15 Thrusters + 1 rope climb
9 OHS + 1 rope climb
9 Thrusters + 1 rope climb
07.24.18
Warm Up
2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.
Power Clean and Jerk Warm-Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans
5 Split Jerk Strict Presses (press from spit position)
Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks
Mobility:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?saved-by=tangletowncrossfit
wrist flow https://www.instagram.com/p/BevdU-7BzT9/?saved-by=tangletowncrossfit
banded shoulder stretches with the thera band
1. W's
2. pull aparts
3. diagonals
4. pass thrus
WOD
Take 20:00 to find today's heavy on this complex:
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder to overhead
POST WOD
A. every :90 for 3 sets tuck L-sit on parallettes
B. 30 reps tuck rock to tuck sit https://www.youtube.com/watch?v=EtIa7Xt54kY&feature=youtu.be
07.23.18
Warm Up
4 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
Primer:
The Active 'Lat' Hang- with a partner who has hands around the upper waist to assist, coach starts with the lat active command then pull (pull up) then hold then back to arch and pull up- partner is there to assist the pull up to the bar- https://www.instagram.com/p/BlQP8TGHUHq/?taken-by=crossfittraining
The reset arch
https://www.instagram.com/p/BlThJ6KhqpT/?taken-by=davedurante
WOD
Helen
3 RFT
400m run
21 KB swings 53/35
12 pull ups
Post WOD
Skill practice time
Handstand walk or HSPU
sled pushes
muscle ups
abs
07.21.18 Holy Legs!
Make up Strength/Skill
WOD 'Holy Legs!'
3 RFT
75' DB front rack walking lunges 50/35 35/20
100m (to the end of our building and back) sandbag carry bear hug
15 squat cleans 115/85
07.20.18
Warm Up
2 easy rounds of:
Bike 10 cals
10 Cossack squats (5 each side)
10 Prisoner Kang squats #4 on this video: https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly
10 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow
Mobility:
Couch stretch x :30 each side
Ankle stretch- elevate the foot spiderman lunge position x :30 each side
Superman hold- keep feet together x :30
Skill: Bulgarian split squats
use a plate(s) about 4" high for your back foot
4 sets of 6-8 reps per leg
DB at each side- use a weight where you can touch your knee to the floor with good form
WOD
For Time
15-12-9-6-3
back squats 155/105
plank ball pops- each floor tap counts as a rep
*plank ball pop starts with a tight hollow body position. Stack shoulder over wrists. Place the balls of the feet on a MB and create that hollow body position. Push through the ground with the majority of the body weight supported by shoulders. Tap feet on the side of the MB, then on top of the MB, then on the other side. Scale this movement by using a plate instead of a MB.
07.19.18
Warm Up
300m row or run
2 easy rounds of:
10 MB hamstring curls
10 MB hip bridges
10 empty bar muscle cleans
10 empty bar push press
Mobility:
Two sets of:
Dumbbell suitcase RNT split squat x 8 reps each side https://www.youtube.com/watch?v=8htaPttaaVA
then:
hip flow: https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
banded external rotation press- https://www.instagram.com/p/BiaCoBvBao2/?taken-by=squat_university
Try this 5 reps each side with a theraband or very light weight band
Skill: 20:00 to establish your heavy 1 rep thruster
WOD
For Time
15 power cleans 95/65
15 front squats 95/65
15 shoulder to overhead 95/65
50 DUs
10 power cleans
10 front squats
10 S2OH
50 DUs
5 power cleans
5 front squats
5 S2OH
50 DUs
07.18.18
Warm Up:
3 Sets - Move slowly and with intention through all of the following movements.
5 Quadruped Thoracic Rotation/side
30sec Reverse Plank
1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
1 length Bear crawl- arms hiding the ears, butt up high
one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb
Primer:
1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps
Hollow banded pulls x 10 reps for 2 sets
Rest :60 between
https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics
🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
.
▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
.
🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
.
▪️Make sure you pull w. straight arms
▪️If you need more resistance - move farther away from band
Bar Muscle up progression drill: https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics
or try this one: https://www.instagram.com/p/Bjc5qV5nYAb/?taken-by=cfgymnastics
Gymnastics WOD
every 90 seconds for 7:00
2 Bar muscle ups/ 2 strict pull ups + 2 dips/ 2 pull up negatives + 2 ring rows
4 TTB / 4 knees to chest
6 Burpee bar touches
WOD 12:00 EMOM
https://www.instagram.com/p/BkiAYDHBzic/?taken-by=marcusfilly
Min 1: banded DL- 5 fast pulls each with a restart on the floor, not touch and go. Should be on the lighter end for speed work. You should have around 40% your 1 RM DL weight on the bar and use a green or blue band for the extra resistance.
Min 2: box pistols x 5 reps each side 24/20"
Min 3: seated box jumps x 5 reps sit on a bench and jump to a 24/20"