Friday 3.6.15

A big Happy Birthday to our friend, Krista, on her special day tomorrow! 

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

1. Back squat

1 x 4 @ 65%, 1 x 4 @ 70%, 5 x 4 @ 80%

2. Strict press

1 x 4 @ 65%, 1 x 4 @ 70%, 5 x 4 @ 80%

WOD

15-12-9-6-3
KB swings 53/35
box jumps 24/20

Thursday 3.5.15

Crossfit Open 15.2 is announced today at 5pm! Ya’ll ready for this?

DAILY WARMUP

Check the board.

MOBILITY

Scapular freedom with a lax ball 2 min each side

https://www.youtube.com/watch?v=n9bYQUHqhFc

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

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

STRENGTH/SKILL

Movement review and warm-up.

WOD

12-10-8-6-4-2
hang power cleans 135/95 and pull-ups
(do a set of each movement then run 200m)

FB 155/105 and C2B

Post-WOD core finisher:
5 min EMOM : 30 sec plank hold + max effort V-ups.

Wednesday 3.4.15

DAILY WARMUP

Check the board.

MOBILITY

STRENGTH

1. Back squat

1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 90%, 2 x 5 @ 85%

2. Strict press

1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 90%, 2 x 5 @ 85%

WOD

500m row, 50 double-unders
400m row, 40 double-unders
300m row, 30 double-unders
200m row, 20 double-unders
100m row, 10 double-unders
———————————————————-

Tuesday 3.3.15

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/SKILL

Snatch warmup and review

WOD

7 min AMRAP

7 toes to bar
7 power snatch 75/55 (FB 95/65)

Rest 3 min

7 min AMRAP

7 box jumps 24/20
7 hang power snatch 75/55 (FB 95/65)

Rest 3 min

7 min AMRAP

7 push-ups
7 hang (squat) snatch 75/55 (FB 95/65)

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