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021816

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 minutes on GHD sit ups and/or strict toes to bar progressions. If you have a rack with a pull up bar, you can put a barbell in the rack and…

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021716

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Push Press – 1 of 14 (7 sets of 1 rep, same weight across, approximately 60% of max). Instructional Video Here. Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight…

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021616

Context: Competition Mobility: Hip AND Shoulder Hip (playlist video here) Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging power snatch.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “Red Fleetside” For time. Performance /…

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021516 – Kinda Like 11.6

Context: Practice Mobility: Hip (playlist video here) Strength: 7×1 Squat Clean or Pause Clean – 13 of 14 (increase weight – approximately 95-100% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7×3 half kneeling single arm dumbbell/kettlebell…

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021416 – Black Sea (V-Day)

Context: Mental Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging Turkish Get-up (at least 3 per side). Focus on hitting every position on the way up, and on the way down.  Finish up with…

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021316 – Let’s Get Physical

Context: Practice Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight for each set) Super Set: 7×5 ring row (7 sets of 5 reps, “across,” same weight for each set) Metabolic Conditioning: “Let’s Get Physical” (new-ish…Plan D WOD)…

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021216 – All Along The Watchtower

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch + overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “All Along the Watchtower” For time. 21-15-9 Hang power…

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021116 – CF Open 14.3

Context: Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: none Strength: 5×3 Squat Clean or Pause Clean – 12 of 14 (same weight as Monday – approximately 90% of max, 5 sets of 3 reps, “across,” same weight for each set) Super…

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020916 -Ride The Ligthtning

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging thruster out of the rack.  If you missed push presses yesterday, work up to a relative max on the push press instead. Metabolic Conditioning: “Ride…

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020916

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Tabata hollow rocks (or static holds) Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increase weight with each set) Metabolic Conditioning: “CrossFit Open 15.4” 8 minute AMRAP (as many rounds as possible) 3…

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