Monday 1.8.18

Image result for crossfit rope climbs meme

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

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

WOD

400m run
15 clean and jerks 135/95
3 rope climbs
400m run
12 clean and jerks 135/95
2 rope climbs
400m run
9 clean and jerks 135/95
1 rope climb

Saturday 1.6.18

Partner WOD

9am and 11am

teams of 3
24 min EMOM (6 rounds)
min 1: 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 10 hang power snatches 95/65
min 3: max calorie row
min 4: rest

Each athlete will cycle through the 6 rounds (24 stations) of the workout. Teammate 2 starts 1 minute behind Teammate 1. Teammate 3 starts 2 minutes behind Teammate 1. Score is team total calories on the rower. On the first two stations, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Weight on the snatch barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

Benchmark WOD

10am

“Linchpin Test 1”

for time
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run

This is WOD #1 of CrossFit Linchpin’s 12 Tests, aka, the Linchpin Dirty Dozen, “created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

Wednesday 1.3.18

Image result for squat clean meme

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

clean
3 position squat clean (high hang, knee, floor)
8 min EMOM
build up to a heavy complex

WOD

3 rounds
15 chest to bar pull-ups
12 lateral OTB burpees
9 squat cleans 135/95

Tuesday 1.2.18

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MOBILITY

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

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

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

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Saturday 12.30.17

Don’t forget! Body Comp testing at the gym today from 9am until 11am.

Partner WOD

9am and 11am

teams of 2
for time
70 cal row
70 DB snatches @ 25% BW
70 lateral OTB burpees
70 thrusters 95/65
70 lateral OTB burpees
70 DB snatches @ 25% BW
70 cal row

Benchmark WOD

10am

“True Grit”

for time
2000m row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs).
With a running clock start the row. At the 1 minute mark get off the rower, do one thruster, and resume rowing until the 2 minute mark. Do two thrusters, row until the 3 minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

Friday 12.29.17

MOBILITY

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

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.