12.16.19

Warm Up
3 rounds of:

200m row/bike
bottoms up KB carry x 25' each arm
bottoms up KB press x 6 reps per side



Here's a great exercise to work on lat strengthening and technique
https://www.instagram.com/p/B5Ie94wAIQW/



Skill: deadlifts
every 90 seconds for 9 minutes (6 sets)
deadlift x 3 reps @ 70%
please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

WOD
11:00 ARMAP
3 power snatch  95/65   75/55
3 OHS
30 DUs or 60 singles
6 power snatch
6 OHS
30 DUs or 60 singles
9,9 12,12..keep adding 3 reps to each barbell movement until time expires


Post WOD
abduction biased hip thrusts x 20 reps x 3 sets
https://www.instagram.com/p/B35ISn7FSEQ/

06.07.19

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
Banded Lat Stretch x 60 seconds per side

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch

5 OHS

5 Sotts Presses
5 Hang Power Snatch

5 Squat Snatch


Skill: snatch
5 sets of 1 snatch balance- build load- from the rack

then..
8:00 EMOM

1 x squat snatch
set 1-4 @ 65-70%
set 5-8 @ 70-75%

WOD

30 Power Snatches (95,65)

30 Burpee Box Jumps 24/20"

30 Overhead Squats (95/65)


Intermediate - (75,50)

Scaled- (65,35), 20 Reps, Step-ups

RX+ – (115/80); 30/24 box

05.10.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
3 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%- 60%

WOD
For Time
30 Burpee Box Jump Overs 24/20"
40 Power Snatch (95 / 65)
300 m Run
400 m Row

50 S2OH (95 / 65)
60 Sandbag Step Ups (choose your weight) - box height should not be high, thigh angle should be slightly higher than parallel to the floor
500 m Run
600 m Row

10.26.18

Warm UP
3 rounds- good positions- build load
10 goblet squats
10 (5 each side) RDLs
10 push ups

Mobility:
RRL- reach, roll, and lift in the child's pose position- arms out- first reach, then roll hand open, then lift arm

Banded pull aparts- 10 x horizontal and 10 x overhead

Wrist stretches x 15 seconds each position


Skill: snatch

warm up with this complex
4 sets at 35% 1RM snatch
1 snatch pull + 1 hang squat snatch + 1 squat snatch

then..
Every 90 seconds
2 reps snatch pull + 2 power snatch + 3 OHS
set 1- 60%
set 2- 63%
set 3- 66%
set 4- 63%
set 5- 66%
set 6- 69%

then..
4 sets of 2 reps snatch lift off https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
set 1-2 @ 85%
set 3-4 @ 90%


WOD
7:00 AMRAP
2 rope climbs
5 OHS 115/75

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

09.26.18

Warm Up
3 rounds

Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing


Mobility:
 Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl

https://www.instagram.com/p/Bnow3PzHb_-/
then..
Ankles:
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
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 bodyweight 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.
 
2. Support Squat Hold- hold for 30 seconds and do 3 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT
 
 

Skill: power clean + jerk
Every 2:00 for 16:00
segment power clean- pause at the knee for :02 then clean + power clean + 2 x split jerk
65-70% load


WOD
1,3,5,7,9,11,13
OHS 115/80
Burpees over the bar
KB swings 53/35

08.27.18

Warm Up
200m run
10 hang muscle cleans- empty bar

10 dead bugs

200m run
10 hang power cleans - empty bar

10 2- legged pistols  keep knees and feet together as you squat

Mobility:

DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength

Banded Lat stretch x 30 sec each side

Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique

ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side


Barbell Warm Up- coach led

WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75    95/65
ring rows- option to elevate feet