Friday 8.22.14

Daily Warmup (check the board)

Mobility

Thoracic foam roll w/ barbell overhead 2 min

Lateral hip distraction w/ resistance band 2 min each side

Strength

1) 10 minutes to establish a 1RM split jerk. Take it from the rack. Short dip. Powerful drive. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out. Make it look like these…

https://www.youtube.com/watch?v=z7Nv_2ejlWA

2) 5X2 Squat Clean. Jump and shrug the bar up. Pull yourself under the bar with your arms. Receive the bar in a front squat position with elbows up. Stay tight and engaged throughout. Some good do’s and don’ts right here.

https://www.youtube.com/watch?v=FdytDU7HrE4

Partner WOD

With a partner row 2000m for time. Switch every 500m. One partner rows, one partner rests.

then immediately

Run 400m x 4 for time. One partner runs, one partner rests. Each partner runs 400m x 2.

There are some great rowing technique tips in this video. Please watch.

https://www.youtube.com/watch?v=grxVHi5LpRo

And a good video by Brian McKenzie of Crossfit Endurance about pose running.

https://www.youtube.com/watch?v=56Si14HZdAs

Thursday 8.21.14

i-dont-always-perform-olympic-lifts-but-when-i-do-i-snatch

Daily Warmup (check the board)

Mobility

Thoracic extension with double lax balls 2 min

Bottom of squat position hold to mobilize ankles, knees, hips. Use an upright for balance. 2 min

Strength

1) 10 minutes full snatch practice. Mechanics and basic principles. Stay light if you need to and work through full range of motion. Make them look like this…

https://www.youtube.com/watch?v=wfLV0MnRVZM

2) 5X2 heaving snatch balance (can be modified to snatch grip push press+overhead squat.) Work to full range of motion. Focus on speed under the bar, stability and getting fully locked out. Take from the rack.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82

WOD

25-20-15-10-5

KB swings 53/35

alternating with

5-10-15-20-25

wall balls 20/14

Wednesday 8.20.14

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Daily Warmup (check the board)

Mobility

Overhead with foam roller and barbell 2 min

Supine wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

8 min EMOM: 3-position snatch

Beginners: high hang, knees, floor. Advanced: floor, knees, high hang.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=65

WOD

50 double-unders, 20 HSPU

50 double-unders, 20 C2B pull-ups

50 double-unders, 20 T2B

50 double-unders, 20 burpees

Tuesday 8.19.14

Daily Warmup (check the board)

Mobility

Thoracic extension with double lax balls 2 min

Bottom of squat position hold to mobilize ankles, knees, hips. Use an upright for balance. 2 min

Strength

1) 10 minutes full snatch practice. Mechanics and basic principles. Stay light if you need to and work through full range of motion. Make them look like this…

https://www.youtube.com/watch?v=wfLV0MnRVZM

2) 5X2 heaving snatch balance (can be modified to snatch grip push press+overhead squat.) Work to full range of motion. Focus on speed under the bar, stability and getting fully locked out. Take from the rack.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82

WOD

9 min AMRAP

3 power clean 135/95

5 push jerk 135/95

7 front squat 135/95

Monday 8.18.14

Daily Warmup (check the board)

Mobility

Thoracic foam roll w/ barbell overhead 2 min

Lateral hip distraction w/ resistance band 2 min each side

Strength

1) 10 minutes to establish a 1RM split jerk. Take it from the rack. Short dip. Powerful drive. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out. Make it look like these…

https://www.youtube.com/watch?v=z7Nv_2ejlWA

2) 5X2 Squat Clean. Focus on technique so keep it on the lighter side and fast. Pull from the floor and receive in full squat. Jump and shrug the bar up. Pull yourself under the bar with your arms. Receive the bar in a front squat position with elbows up. Stay tight and engaged throughout. Some good do’s and don’ts right here.

https://www.youtube.com/watch?v=FdytDU7HrE4

WOD

3 rounds

30 box jump overs 24/20

20 deadlifts 185/125

10 ring dips

Friday 8.15.14

Daily Warmup (check the board)

Mobility

Thoracic mobility with bumper plate and double lax ball 2 min

Super frog hip mobility with bumper plate 2 min each side

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

3 sets of max effort strict pull-ups (alternate with front squats)

WOD

12 minute AMRAP:

150m row, 5 DB manmakers @ 1/2 BW total, 2 rope climbs

Special note: Today is our most honorable coach Carsten’s last scheduled day at CFW (he will be back from time to time to fill in…we hope). Please join us at Woodstock Park this evening at 7pm to send him off. Please bring a dish to share and your favorite beverage. Hint: Carsten likes himself some Mexican food.

Thursday 8.14.14

Daily Warmup (check the board)

Mobility

Hamstring flossing with band 2 min each side

Overhead shoulder flexion with band 2 min each side

https://www.youtube.com/watch?v=wu4zAsskzCQ

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Push press 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

WOD

20 KB swings 53/35, 15 burpees, 20 KB swings 53/35, rest 1 min

20 walking lunges (each leg), 15 burpees, 20 walking lunges (each leg), rest 1 min

20 v-ups, 15 burpees, 20 v-ups, rest 1 min

200m run, 15 burpees, 200m run