Monday 3.2.15

DAILY WARMUP

Check the board.

MOBILITY

Partner assisted thoracic/chest/shoulder opener 2 min each partner

https://www.youtube.com/watch?v=ch3lzhTzv5o

Two rounds of air squats (heels elevated, flat surface, ball of foot elevated)

5 reps of each kind with a 5 second hold at rock bottom with good form

(as in the first part of this video…https://www.youtube.com/watch?v=25b2AWOPyQU minus the barbell press and stretch)

STRENGTH

Smolov is back! We now start 4 weeks of what is affectionately known as the “intense” cycle. Hope you enjoyed your break from heavy loads during the switching phase because it’s time to get back to it. The loads are very heavy now and your percentages should be based off your newly acquired 1RM from week 6.  I’m not going to lie, this cycle is going to be tough. We don’t want you consistently failing reps though, so if this is the case, try reducing the loads a little bit.

1. Back squat

1 x 3 @ 65%, 1 x 4 @ 75%, 3 x 4 @ 85%, 1 x 5 @ 90%

2. Strict press

1 x 3 @ 65%, 1 x 4 @ 75%, 3 x 4 @ 85%, 1 x 5 @ 90%

WOD

21-15-9

power cleans 115/75
OTB burpees

Friday 2.27.15

DAILY WARMUP

Check the board.

MOBILITY

Super D banded shoulder mob 2 min each side

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

Pause back squats

5 x 3 reps @ 70% with a 3 second pause at rock bottom

Watch the first part of this video about pause squats…https://www.youtube.com/watch?v=7DFGj2sebJE

WOD

5 rounds

15 V-ups
10 straight leg deadlifts 135/95
5 HSPU

Thursday 2.26.15

The first workout of the 2015 Crossfit Open gets announced today!

DAILY WARMUP

Check the board.

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

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

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

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

STRENGTH

7 min EMOM

Power clean x 3 reps per min for 7 min

Add weight each min and work up to a heavy triple.

Benchmark WOD

“Karen”

150 wallballs 20/14

Wednesday 2.25.15

The CrossFit Open starts tomorrow!

http://games.crossfit.com/

DAILY WARMUP

Check the board.

MOBILITY

Thoracic extension with double lax balls (starts at 1:20 in video) 2 min

Clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

Pause back squats

5 x 4 reps @ 60% with a 5 second pause at rock bottom

Watch the first part of this video about pause squats…https://www.youtube.com/watch?v=7DFGj2sebJE

WOD

500/400m row

25 box jump overs 24/20

50 double-unders

25 box jump overs 24/20

50 double-unders

500/400m row

Tuesday 2.24.15

DAILY WARMUP

Check the board.

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

7 min EMOM

Power snatch x 3 reps per min for 7 min

Add weight each min and work up to a heavy triple.

WOD

21-15-9

OH squats 95/65 (FB 115/75)

pull-ups (FB C2B)

Monday 2.23.15

DAILY WARMUP

Check the board.

MOBILITY

Partner assisted thoracic/chest/shoulder opener 2 min each partner

https://www.youtube.com/watch?v=ch3lzhTzv5o

Two rounds of air squats (heels elevated, flat surface, ball of foot elevated)

5 reps of each kind with a 5 second hold at rock bottom with good form

(as in the first part of this video…https://www.youtube.com/watch?v=25b2AWOPyQU minus the barbell press and stretch)

STRENGTH

Pause back squats

5 x 5 @ 50% with a 7 second pause at rock bottom

Watch the first part of this video about pause squats…https://www.youtube.com/watch?v=7DFGj2sebJE

WOD

1000/800m row
(5 min time cap)
800m run
(5 min time cap)
150 double-unders
(5 min time cap)
————————————————–
Athletes must complete each piece as fast as possible in the allotted time. At the time cap move directly on to the next movement. Record time completed for each piece.

Friday 2.20.15

DAILY WARMUP

Check the board.

MOBILITY

Super D banded shoulder mob 2 min each side

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

Dynamic (speed) box squats 5 x 5 @ 60% of 1RM back squat

alternate with

Supine ring rows rows 5 x 5 (with a 3 second pause at the top)

Box squat video…https://www.youtube.com/watch?v=NPIu5MlXSmA

For more details on box squats please check Monday’s post.

WOD

12 min AMRAP:
1 rope climb
6 ring dips
8 hang power cleans 135/95