Friday 5.4.18

Final reminder! We have some our very own CFW folks competing at The Granite Games Throwdown tomorrow. If you can make it, please go and support our teams!

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

overhead squats
EMOM 10
build up to a heavy double

WOD

for time
150 double-unders
27 chest to bar pull-ups
21 power snatches 115/80
15 overhead squats 115/80
9 squat snatches 115/80

Tuesday 4.24.18

afv GIF by America's Funniest Home Videos

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

squat snatch
EMOM 10
build up to a heavy single or 1RM

WOD

AMRAP 9
2 C2B pull-ups
2 squat snatches 115/80
4 C2B pull-ups
4 squat snatches 115/80
6 C2B pull-ups
6 squat snatches 115/80

keep adding 2 reps until time cap

Wednesday 3.28.18

wednesday dancing GIF by Cheezburger

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

AMRAP 18
18/15 calorie row
15 KB swings 53/35
9 chest to bar pull-ups

MIDLINE

not for time
30-25-20-15-10
abmat sit-ups
15 second L-hang hold after each set

Wednesday 3.21.18

home video exercise GIF by Cheezburger

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

PRACTICE/STRENGTH

split jerk

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single for the day

Coach Burgener split jerk introJosh Everett split jerks

WOD

EMOM 16 (4 rounds)
min 1: 50 double-unders
min 2: 7 deadlifts 225/155 + 7 handstand push-ups
min 3: 50 double-unders
min 4: 10 chest to bar pull-ups

Wednesday 3.14.18

Related image

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

PRACTICE/STRENGTH

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees

Monday 2.26.18

Image result for funny gym gif

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

1RM deadlift

WOD

AMRAP 4
27/20 cal row
27 wall balls 20/14
27 chest to bar pull-ups

4 min rest

AMRAP 4
21/15 cal row
21 wall balls 20/14
21 toes to bar

4 min rest

AMRAP 4
15/10 cal row
15 wall balls 20/14
15 pull-ups

Tuesday 2.20.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

3-5 handstand push-ups

WOD

AMRAP 15
15 hang power cleans 135/95
100m sprint
15 chest to bar pull-ups
60 double unders

Thursday 2.8.18

Image result for crossfit PR meme

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

Choose your own adventure today. Pick a lift, find your 1RM, maybe get a PR! Then choose one gymnastics movement and test your max. Feel free to choose an optional gymnastics movement that suits your skill level. And finally, a short conditioning piece to really test your mettle. How fast can you go?

weightlifting
pick one
15 min to establish
1RM deadlift
1RM push press
1RM back squat
1RM thruster

gymnastics
pick one
10 min to establish
max strict pull-ups in 2 min
max chest-to-bar pull-ups in 2 min
max toes-to-bar in 2 min
max handstand push-ups in 2 min
max ring dips in 2 min

conditioning
for time
400m run
500m row