Wednesday 4.11.18

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

deadlift
5 x 5
build up to a
heavy unbroken set of 5

WOD

AMRAP 12
6 handstand push-ups
9 deadlifts 225/155
30 double-unders

Thursday 4.5.18

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

WOD

3 rounds for max reps
3 min calorie row
2 min double-unders
1 min burpees
2 min rest

CORE

5 rounds not for time
15 V-ups
15 tuck ups
15 second hollow hold
15 second arch hold

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

Tuesday 3.13.18

Image result for deadlift 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

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

for time
100-80-60-40-20: double-unders
50-40-30-20-10: abmat sit-ups
25-20-15-10-5: deadlifts 155/105 FB 275/185

Saturday 3.3.18

Partner WOD

9am and 11am

teams of 2
AMRAP 24
7/5 calorie row
7 box jump overs 24/20
7 chest to bar pull-ups

Benchmark WOD

10am

“Havana”

AMRAP 25
150 double-unders
50 push-ups
15 power cleans 185/125

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

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

Friday 2.16.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

10 min EMOM
1,1,1,1,1,1,1,1,1,1
clean and split jerk
build up to a heavy complex

WOD

AMRAP 10
50 lateral over the bar burpees
100 double-unders
30 clusters 115/80

Friday 2.9.18

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

8 min EMOM
1 power clean + 1 hang squat clean + 1 front squat
build up to a heavy complex

WOD

RX
2000/1500m row
150 double-unders
10 rounds of Cindy*

FB
2000m row
200 double-unders
10 rounds of chest to bar Cindy*

*1 round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats