Monday 3.26.18

Mr Rogers Swimming GIF by Won't You Be My Neighbor

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

10 min EMOM
snatch balance from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

WOD

AMRAP 12
30/24 calorie row
30 HR push-ups
30 alternating DB snatches 50/35

Tuesday 8.22.17

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” – Bertram Carr

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/SKILL

10 min EMOM
snatch balance from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

WOD

12 min partner AMRAP
partners alternate full rounds to complete as many rounds/reps as possible
12 wall balls 20/14 wall ball technique and efficiency tips
12 burpees

Wednesday 8.9.17

New Class! Check out our new CrossFit Skills class at 7pm every Wednesday night! Learn some new skills, improve the ones you have, have fun and get ready to crush that next workout!

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

10 min EMOM
1 snatch balance + 2 overhead squats
use a rack and work up to a heavy complex
“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

WOD

12 power snatch 95/65
12 box jumps 30/24
300m run
9 power snatch 115/75
9 box jumps 30/24
300m run
6 power snatch 135/95
6 box jumps 30/24
300m run

Wednesday 5.10.17

Image result for good lifting reps meme

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side

STRENGTH

10 min to work up to and establish a 1RM snatch balance (use a rack and record your 1RM weight)

watch this…“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

focus on speed in the drop and meeting the bar with locked out elbows and active shoulders

WOD

for total time
1000/800m row
then
3 rounds
15 OH squats 95/65
15 ring dips

Tuesday 2.28.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each 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/SKILL

10 min EMOM
snatch balance from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

WOD

18 min EMOM
odd: 5 power snatch 115/75
even: 40 double-unders

Tuesday 1.10.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each 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

snatch grip push press (behind the neck) + OHS

5 min EMOM: 5 + 2* @ 75% of snatch

*each set is 5 snatch grip push press and 2 OH squats

snatch grip push press…https://www.youtube.com/watch?v=ARkMGkD2RDs#t=15

snatch balance (from rack)

1 x 3 @ 60%, 1 x 3 @ 65%, 1 x 3 @ 70%, 2 x 3 @ 75%

http://www.catalystathletics.com/exercise/80/Snatch-Balance/

WOD

3 rounds

15 box jumps 24/20
50′ DB bear crawl* @ 1/2 BW
20 KB swings 53/35
25 wall balls 20/14

* DB bear crawls…http://www.youtube.com/watch?v=-rn9TrBc39A

Tuesday 1.3.17

MOBILITY

recovering your overhead shoulders (starts at 1:10 in video)

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

super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

power snatch: 3 @ 60%, 3 @ 65%, 4 x 3 @ 70% (of snatch)

snatch balance: 3 @ 60%, 3 @ 65%, 4 x 3 @ 70% (of snatch)

snatch pull : 4 x 3 @ 90% (of snatch)

power snatch…https://www.youtube.com/watch?v=tuOiNeTvLJs

snatch balance…http://www.catalystathletics.com/exercise/80/Snatch-Balance/

snatch pull…http://www.catalystathletics.com/exercise/97/Snatch-Pull/

If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.

WOD

3 rounds for time

100 double-unders
25/15 ring push-ups (men/women)

Good ring push-up mechanics video…https://www.youtube.com/watch?v=m8GZlHJulc8

Wednesday 5.18.16

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side

STRENGTH

10 min to work up to and establish a 1RM snatch balance (use a rack and record your 1RM weight)

watch this…“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

focus on speed in the drop and meeting the bar with locked out elbows and active shoulders

WOD

for total time
1000/800m row
then
3 rounds
15 OH squats 95/65 (FB 115/75)
15 ring dips