Friday 7.7.17

MOBILITY

hip external rotation improvement (starts at 1:50 in video)

overhead mobility with foam roller and barbell (starts at 3:00 in video)

https://www.youtube.com/watch?v=HgEgIGE2ZI8

STRENGTH

overhead squats

10 x 3 @ 85%

if you don’t have a 1RM, no problem, work up through the 10 sets to a heavy set of 3

WOD

every 4 min for 12 min (3 rounds)

15 T2B
20 Russian KB swings 70/53
40 air squats

Thursday 1.5.17

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

power clean: 4 x 3 @ 70% (of clean 1RM)

hang squat clean: 4 x 3 @ 70% (of clean 1RM)

clean pull: 4 x 3 @ 105% (of clean 1RM)

WOD

in teams of two complete:
100 Russian KB swings 70/53
1600m run carrying a medball 20/14
100 burpees
Only one partner works at a time. Partition reps evenly however you like. Complete all reps of a movement before moving on to the next one.

Thursday 10.6.16

Image result for crossfit motivation

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ

STRENGTH

5 rounds NFT
7 strict shoulder press @ 75%
100m farmer’s carry (use KBs or DBs and go heavy!)

WOD

RX

5 min AMRAP
10 push press 95/65
10 pull-ups
rest 2 min . . .
5 min AMRAP
10 Russian KB swings 70/53
10 HR push-ups

FB

5 min AMRAP
10 push press 115/85
10 C2B pull-ups
rest 2 min . . .
5 min AMRAP
10 American KB swings 70/53
10 plyo plate push-ups

Wednesday 8.24.16

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

15 minutes to work up to work up to today’s 1RM strict shoulder press (record your weight!)

WOD

RX
3 rounds
20 pull-ups
15 Russian KB swings 70/53
400m run

FB
3 rounds
20 C2B pull-ups
15 American KB swings 70/53
600m run

Thursday 1.7.16

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

1. hang squat clean – 3 @ 60%, 3 @ 65%, 4 x 3 @ 70% (of clean 1RM)

hang (squat) clean video…https://www.youtube.com/watch?v=RG4ExEvheag

2. clean pull – 4 x 3 @ 110% (of clean 1RM)

clean pull video…https://www.youtube.com/watch?v=wR5ZDdiuwjM

WOD

in teams of two complete:
100 Russian KB swings 70/53
1600m relay carrying a med ball 20/14
100 burpees
Only one partner works at a time. Partition reps however you like. Complete all reps of a movement before moving on to the next one.

Thursday 10.8.15

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ

STRENGTH

5 rounds NFT:
5 DB strict shoulder press (heavy)
100m farmer’s carry (heavy!)

WOD

5 min AMRAP
10 push press 95/65
10 pull-ups
rest 2 min . . .
5 min AMRAP
10 Russian KB swings 70/53
10 push-ups

Wednesday 8.26.15

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

10 min EMOM
3 strict pull-ups “Pull-up Mechanics” with Kelly Starrett
(add weight if possible but only if you can complete all reps)
(no pull-ups yet? 3 supine ring rows with feet and shoulders at same level)

WOD

RX
3 rounds
20 pull-ups
15 Russian KB swings 70/53
400m run

FB
3 rounds
20 C2B pull-ups
15 American KB swings 70/53
600m run

Monday 7.27.15

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

6 rounds:
6 back squats @ 70%
after each set
6 skin-the-cats gymnasticswod.com/content/skin-the-cats

WOD

4 rounds:
12 push press RX 95/65 FB 115/80
12 KB swings 70/53 RX Russian FB American