Thursday 10.27.16

Image result for 1rm clean and jerk crossfit meme

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM

STRENGTH

15 min to establish your 1RM clean and jerk

Partner WOD

partners alternate whole rounds to complete 5 each
4 barbell complex 135/95
200m run
barbell complex is…
3 hang power cleans
2 reverse lunges (1 each leg)
1 push press

Wednesday 3.30.16

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

back squat

1 x 4 @ 75%, 4 x 4 @ 85%

WOD

5 rounds for time

12 (6 ea side) reverse barbell lunges* @ 30% of 1RM back squat
9 ring dips
100m sprint

*barbell held in front rack position, take bar from floor

Thursday 10.29.15

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM

Partner WOD

partners alternate whole rounds to complete 4 each
4 barbell complex 135/95
400m run
barbell complex is…
3 hang power cleans
2 reverse lunges (1 each leg)
1 shoulder to overhead

Wednesday 9.2.15

MOBILITY

super squat hip opener sequence  3 min each side
first rib/shoulder mob 2 min each side

STRENGTH

6 sets
6 front rack alternating reverse lunges (6 each leg) work up to heavy
after each set
max effort unbroken handstand push-ups or 3 wall walks

WOD

4 rounds
10 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar with Chris Spealler
15 box jumps 24/20
20 wall balls 20/14

Tuesday 8.11.15

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

3 rounds
1 min alternating front rack reverse lunges (use a rack and go medium/heavy without compromising good form) front rack reverse lunges
rest 1 min
1 min alternating Turkish get-ups (again, medium/heavy with good form)
rest 1 min
1 min side planks (30 sec each side, hips up and active!)
rest 1 min

WOD

2 rounds

5 min AMRAP
3 DB burpees dumbbell burpees
5 DB rows (5 each arm, plank position)
7 DB thrusters

rest 2 min btwn rounds and start where you finished
all movements performed with a pair of DBs @ 1/3 BW total

21 November 2013

21 November 2013

Mobility Warmup

Mobility Work

Lateral Banded Hip External Rotation 2 min each side(Watch the Video!!)

Glute Smash on the ground 2 min each side (Watch the video!!)

Seriously, Watch the video. Take notes. Look up the words you don’t understand.          Come to class prepared :).

Strength

1) Back squat 3 x 3(1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2a) Strict press 3×3 (1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2b) Dips 3 x 10

WOD

10 min AMRAP: 1 sled pull @ 180/135, 10 KB snatch + reverse lunge (each leg) @ 53/35

Modify sled pull with “heavy” farmer carry. Modify KB snatch with KB clean and press. If overhead position isn’t solid, modify to front rack lunge or front rack squat.