Friday 3/1/19


Warm up: TBA

Strength: None

WOD: CrossFit Open 19.2

Accessory: TBA

Notes: Warm up and accessory will be written upon release of 19.2

Thursday 2/28/19

Warm up:  2 Rounds with a partner*
10 Med ball Clean + chest pass
10 Med ball rotational passes
10 Med ball OH Slam Passes
Jog to end of fence and back (run together, carry med ball, switch for return)
*may use wall or teams of 3 if uneven

10 second active hang (both partners  at once)

Skill: Review Turkish Get Up

WOD: 3-5 Rounds, NFT

A) x 2 Heavy TGU / side

B) 12 lateral plyo box jumps

C) x 6 / side Pallof press (slow)

D) Heavy sled push (Open option – If going easy for Open tommorrow, may perform 2-3 min easy bike or walk. See notes for more)

Accessory:
2 min T-spine extension on foam roller

Stretch of choice (see coach for assistance)

Wednesday 2/27/19

Warm up:
Jog 200m
10 Bridges
10 Downward dog calf stretches (x5/side)
20 Mountain climbers (x10/side)
10 Alternating box step ups (x5/side)
20 Unweighted SA snatches

Skill: Box Jump Review

Coach led, review rebounding and stepping down


WOD: For time, 40 minute cap

Run (distance decreases ea round 1mile, 800m, 400m, 200m)

15 TTB

10 DB snatch (50/35, alternating) + 50 ft Farmers carry

10 DB snatch (50/35, alternating) + 50 ft Farmers carry (opposite hand)

15 Box Jumps (24/20)

Acessory: 3 x 30 sec ea

Half kneeling hip extension stretch Quadraped wrist extension

Tuesday 2/26/18

Warm up: 6 min alt EMOM
A) 10 Big singles + 5 BW squats
B) 10 Fast singles + 3 BW squats
C) 10-15 DU’s -OR- Penguin claps

Then grab and empty bar and complete coach led warm up below:
4 Power Cleans
4 Front Squats
4 Push Presses
4 Back Squats
4 Push Presses

Then 1 Round of bear complex with empty bar

WOD: 7 min AMRAP
1 Bear Complex @ 70% of last week’s max weight
(1 Complex = 7 x (1PC + 1FS + 1PP + 1BS + 1PP)
35 DU’s ( x 3 singles)

Accessory:

50 pistols in sets of 10 – see coach for intended stimulus

30 sec calf stretch between sets

Monday 2/25/19

Warm up:
Run 400m
Then
Superman to hollow body (on coach’s call)
x 12 supine external rotations (2.5lb plates)
x 8 push ups
2 x 4 beat swings

Strength:
Bar MU review – Coach led
Warm up to DL
5 @ 50%, 5 @ 60-65%, continue  with 3 reps increasing by no more than 10% until reaching heaviest WOD weight.

WOD: 
3 Rounds
– 9 DL (Rx: 185/125, Scaled: 135/95)
– 3 Bar MU
3 Rounds
– 6 DL (Rx: 225/155, Scaled: 155/105)
– 6 C2B PU
3 Rounds
– 3 DL (Rx: 275/195, Scaled: 225/155)
-9 Pull ups

Accessory: 3 x 30 sec ea
Hamstring stretch at rig
Figure for stretch
Child’s pose Lat stretch

Friday 2/22/19

Warm up:
3 min bike or row – start slow, increase pace ea min
2 Rounds
3 scapular pull ups
6 Ring rows
9 hollow rocks
12 plank shoulder touches (6 per side)


Strength: Strict Pull up
5 x 5, add weight if able
*Scaled = 10-15 eccentric pull ups in sets of 2-3 reps

WOD: Tabata – Each scored seperately
A) Bike (Cal)
B) Hollow Body Hold (record all, score is lowest time)
C) Row (Cal)
D) Bear crawl (every 10 ft counts as a rep)

Thursday 2/21/19

Warm up:
2 Rounds
12 Bridges
6 HR push ups
2 Rounds
9 good mornings
3 back squats
2 Rounds
3 Pike push ups
1 wall walk with 3 sec pause at top

Strength (performed after WOD):
Super Set – 4 Rounds
Dumbbell bench x 6 AHAP
Hip Thrust x 12 (use loaded bridge if there are not enough benches)

WOD: “Diane”, 10 min cap
21,15,9
DL (225/155)
HSPU

Accessory: 3 x 30 sec ea
Hip extension stretch
Hip 90/90 stretch

Wednesday 2/20/19



10 box step ups (unloaded)
20 DU’s (x 3 singles)
50 ft ea direction (movements change ea round)
A1)High knees
A1) Butt kicks
B1) lateral shuffle
B2) lateral shuffle
C1) lunge hip stretch
C2) frankensteins

Strength: None

WOD: 4 Rounds for time, 32 min cap
100ft plate push (45/25, stagger stations as needed)
20 Box step ups with med ball (20/14)
40 DU’s (x 3 singles)
800m run

Accessory: 3 x 30 sec ea
Stability:
Chaos side plank with static hip abduction
Mobility:
2-position ankle dorsiflexion
Bretzel

Tuesday 2/19/19



Warm up: 6 min AMRAP
10 band face pulls
2 inch worms
10 sec active hang
2  sing leg reaches / side (controlled)
10 cal bike
2 max height squat jumps

Strength (performed after WOD): Heavy DB Row
4 x 6 AHAP

WOD: 15 min running clock, score is total reps
5 min AMRAP
14 DB snatches (50/35)
6 C2B pull ups
*Rest 2 min*
4 min AMRAP
14 Sit ups
6 TTB
*Rest 1 min*
3 min AMRAP
14 burpees
6 OH slam ball slams (20/10)

Accessory: 3 x 30 sec ea
Childs pose lat stretch
Wrist extension stretch

Monday 2/18/19


Warm up:
400m row
Then grab empty bar and perform
7 Power Cleans
7 Front Squats
7 Push Presses
7 Back Squats
7 Push presses
Then perform
1 Bear Complex (7 x (1 of ea movement))

Strength: See WOD

WOD: Bear Complex 5 Rounds for max load
1 Round = 7 Unbroken reps of
1 Power Clean +
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press
*Increase weight each round as able. Heavies round completed counts as score.

Accessory:
Superset 3 rounds
A1) 12 deficit split squats / side
A1) 6 pause ring dips (2 sec in bottom)
Mobility:
Couch stretch 3 x 30 sec