Thursday 2.22.18

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

WOD

“Goat Day”
EMOM 20
odd minutes: movement 1
even minutes: movement 2

“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Please come prepared with two “Goats” to work on today, and we’ll alternate between them. Choose an appropriate rep scheme for each movement that keeps things in the low “practice” intensity range.

For the five Thursdays during the Open, we will have these Goat Days. Since we do not know what movements will be in the Open workouts, this is an opportunity for athletes to choose what they would like to work on as opposed to programming movements that may or may not show up. Sticking to the same movements over the five weeks may have the biggest potential for improvement in athletes. Picking different movements from week to week is also an option. If athletes remain diligent and consistent across these five weeks with their practice, they will get better.

Wednesday 2.21.18

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

Partner WOD

AMRAP 3
21/15 cal row
21 lateral over-the-rower burpees
max overhead squats 75/55

AMRAP 3
18/13 cal row
18 lateral over-the-rower burpees
max overhead squats 95/65

AMRAP 3
15/11 cal row
15 lateral over-the-rower burpees
max overhead squats 115/80

AMRAP 3
12/9 cal row
12 lateral over-the-rower burpees
max overhead squats 135/95

Teams of 2. Partners alternate full AMRAPs and each partner does all four. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of overhead squats performed.

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

Saturday 2.17.18

Partner WOD

9am and 11am

4 rounds
AMRAP 3: row for cals
AMRAP 2: power snatch 95/65
AMRAP 1: pull-ups

Benchmark WOD

10am

“T”
5 rounds for time
100m sprint
10 clusters 115/75
15 KB swings 70/53
100m sprint
2 min rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

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

Thursday 2.15.18

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

Partner WOD

AMRAP 3
50′ walking lunges (no weights)
35 abmat sit-ups
max cal row

AMRAP 3
50′ walking lunges 30’s/25’s
35 abmat sit-ups
max cal row

AMRAP 3
50′ walking lunges 40’s/30’s
35 abmat sit-ups
max cal row

AMRAP 3
50′ walking lunge 50’s/35’s
35 abmat sit-ups
max cal row

Teams of 2. Partners alternate full AMRAPs and each partner does all four AMRAPs. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of calories rowed. Do not reset the monitor after each row. The first round of walking lunges is performed without weights and the following three rounds involve increasingly heavy dumbbells. Dumbbells are to be held in the front rack.

Wednesday 2.14.18

Image result for valentines day workout meme

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

Partner WOD

“St Valentine’s Day Massacre”

AMRAP 25

800m run

then

20 synchro wall balls 20/14

20 synchro burpees

20 synchro DB snatch 25% BW

20 synchro jumping lunges