15 October 2019

Warm-up
Shoulders:
1-2 Rounds:
10-20 Strict PVC Snatches
10 Weighted Shoulder Flexion
10 Rotator Raises
10 Weighted / Banded Angels
150-300' Double Kettlebell Front Rack Walk
150-300'/side 1-Arm Overhead Carry
10/side Kneeling 1-Arm Presses

Mobility
Calf S&F (KB / roller / ball)
Psoas S&F (KB)
Couch Stretch

Weightlifting
Snatch
1x3 @ 50% 1RM Snatch
1x3 @ 60%
1x2 @ 70%
1x2 @ 75%
1x2 @ 80%
1x2 @ 85%
1x1 @ 90%
2x1 @ 92%

Warm-Down
Easy run / bike / row ...
mobility as required ...
(repeat warm-up mobility or target needed areas)

14 October 2019

thanksgiving.jpg

Warm-up
Burgener WU rd 1 - PVC, "fast"
mobility
then Burgener WU rd 2 - bar, 3 reps / movement

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Psoas S&F (KB)
Quad S&F (roller / bar / ball)
Lat/ Sub-Scap Smash (roller / ball)
Triceps S&F (roller / bar / ball)
Wrist Stretches
***
Burgener WU with bar ...

Metcon
5RFT
2x [1 Squat Snatch + 10 Overhead Squats] (65/45#)
400m Run
Time Cap: 25:00 [<5:00/rd]
Partner if desired:
each do one complete "complex" + run together ...

Personal Goal Work
and/or
technique practice for likely upcoming Open WOD movements ...

13 October 2019

Warm-up
Hips:
1:00/side Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs (high)
8 Paused Squat Press Outs (10-25#)
5 Jump Squats
***
3x8/side 1-Arm Front Squat (6 sets total)
- @ moderate weight with :03 pause at bottom
- increase weight each set. Last set should be challenging.
+ after each set
200' Suitcase Carry (same weight as squat)

Mobility
4-Way Shoulder Distraction
Lat Distraction
Psoas S&F (KB)
Couch Stretch

Metcon
200 Squats
20 Muscle-Ups
Need to recover from 20.1?
Split reps as desired with a partner ...
MU variations:
5 Pull-Ups + 5 (Ring) for every MU ...
Time Cap: 15:00

Core Work
Back:
3-5 Rounds for quality [~4-5:00 /round]:
:15 L-Hang or Hanging Bent-Knee Hold
10 Curl Ups with :05 hold
:30/side Suitcase Carry (heavy)
10 Alternating Push-Up Ts

12 October 2019

Warm-up
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Mobility
Gut Smash (slam ball)
Glute Stretch / Smash (ball)
Couch Stretch / Quad S&F (ball / roller / bar)
Sub-Scap / Lat Smash (roller)

Metcon
4RFT:
50 Walking Lunge Steps
50 [GHD] Sit-UpsPartner to save yourself for the Open ...
Rx+= solo + GHD ...
Time Cap: 20:00

Core Work
3-5 Rounds of Front Squat
[<5:00/round with Hip/Ankle mobility and Handstand work]

5x14 Front Squat (<33% 1RM)
- "slower down, faster up"
after each set:
:30/side Banded Posterior Hip Distraction or Ankle Distraction
+ after each round
:30 Handstand Hold or 50' Handstand Walk

11 October 2019

Warm-up
1 round of warm-up movements
then Mobility work,
then Repeat desired warm-up movements ...

Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
***
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side
***
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
***
4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Mobility
4-way Shoulder Distraction
Lat Distraction
Gecko Stretch
Couch Stretch
whatever else you need to start the Open ...

Metcon
Warm-up with 2 Rounds:
3-5 Snatch / C&J (WOD weight)
3-5 Bar-Facing Burpees
then
"Active" REST 2-5:00
Step-up and get 20.1 done:
10RFT:
8 Ground-to-Overhead (95/65#||65/45#||45/35#)
10 Bar-Facing Burpees
***
Time Cap: 15:00

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then Mobility as required ...
and/or
Personal Goal Work
***
Great Job!
You have completed the first WOD of the 2020 CrossFit Open

10 October 2019

Warm-up
Hips:
15/side Lateral Leg Swings
up to 20/side Alternating Groiners
1:00/side Samson Stretch
***
3x8 Romanian Deadlifts
- @ moderate weight;
- increase weight each set, last set should be challenging
Then
35x Sumo Deadlifts
- @ heaviest weight used on Romanian Deadlifts
- slower down/faster up tempo
- Rest as needed, but as little as possible.

Mobility
Trap Smash (ball)
Glute Smash (ball)
Shoulder Int Rot with Smash (ball)
Quad S&F (ball / roller / bar)
Sub-Scap / Lat Smash (roller)

Weightlifting
Overhead Lunge (3-3-3-3)
Weight (plate, barbell, kettlebell ...) held overhead while executing the lunge movement.
Establish 3RM;
Alternating stationary forward lunge steps
L-R-L-R-L-R
REST as needed between sets

Warm-Down
easy run / bike /row ...
or
Personal Goal Work
and/or
Rope Climb Practice ...

9 October 2019

Warm-up
[10-15:00]
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
rd 1 - Hips (1 set) - rd 2 ...

Hips:
10x 30' Side Shuffles
2:00/side Banded Posterior Hip Distraction
10/side Lateral Leg Swings
***
3x12/side Lateral Box Step Ups
- high as possible (6 sets total)
+ 5/side Eccentric Ankle Dorsiflexion (after each set, 6 total)

Weightlifting
[up to 20:00 C&J] - E3MoM
[10:00 Pulls] - E1.5MoM
[15:00 Front Squat] - E3MoM
...
Clean & Jerk
1x2 @ 50% 1RM
1x2 @ 60%
1x2 @ 70%
1x2 @ 75%
1x2 @ 80%
2x2 @ 85%

Clean Full Pulls
1x3 @ 75% 1RM C&J
1x3 @ 85%
1x3 @ 95%
3x3 @ 100%

Front Squats
1x3 @ 50% 1RM Front Squat
1x3 @ 60%
1x3 @ 70%
1x3 @ 80%
2x3 @ 90%

8 October 2019

Warm-up
Hips:
5/position Pallof Series
***
3 Rounds [for quality]
5/side Alternating Dead Bugs
20x Mountain Climbers
5/side Hip "Airplanes"
:10/side Standing Straight Leg Hold

Mobility
5 Yoga Push-Ups
Pec Smash
PVC Pass-Throughs
Sub-Scap Smash
5 Yoga Push-Ups

Metcon
5 Rounds:
E4MoM-20
Max Reps Bench Press 135/95#
Max Reps Strict Pull-Up
***
Complete both movements, unbroken sets in first 2:00,
REST remainder of interval (2:00+)
***
Max Reps Unbroken Bench Press (135/95#)
Rx= BP
Push-Ups if <5 BP @ 135/95#
Max Reps Unbroken Strict [C2B] Pull-Ups
Rx+= Strict C2B
Perform appropriate / directed movement variation ...

Warm-Down
Back:
12:00, for quality [3-5 Rounds]:
8/side 1-Arm Kneeling Press
8/side Half Kneeling Halos
8/side Suitcase Deadlift
8/side 1-Arm Push Press
***
Focus on position
Choose weight to go unbroken.

7 October 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster
a round before / after hip work ...

Hips:
1:00/side Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs ("high")
8 Paused Squat Press Outs (10-25# KB/DB/Plate)
5 Jump Squats
***
2x8/side 1-Arm Waiters Squat (Front Rack) @ moderate wt
- :03 pause at bottom
- increase wt each set if able (last set should be challenging)
after each squat set:
200' Suitcase (1-Arm Farmer) Carry - same wt, same arm

Mobility
as required BETWEEN sets ...
- Triceps S&F / stretch
- Lat Distraction
- hips / glutes / quads ...

Weightlifting
Thruster (5-5-5-5)
E3-4MoM
15:00 to Establish 5RM

Metcon
AMRAP-20
15 Barbell Thrusters (95/65#)
500m Row
25m Row = 1 rep (500m = 20)
Rx+= unbroken sets of Thrusters, REST accordingly
adjust weight as needed: "Fran" weight

Warm-Down
easy run/bike/row ...
mobility as required
- Quad Smash
- Couch Stretch
- Spinal Twist
...

6 October 2019

Warm-up
Hips:
15/side Lateral Leg Swings
(up to) 20/side Alternating Groiners
1:00/side Samson Stretch
***
3x10 @ Romanian Deadlifts (moderate wt),
- add wt each set if able (last set should be challenging)
then
35x Sumo Deadlifts (@ heaviest wt used on Romanian Deadlifts)
- slower down/faster up tempo
- REST as needed, but as little as possible

Mobility
3-way Hip/Hamstring Distraction
Lat Distraction

Weightlifting
E3-4MoM
Back Squats
1x5 @ 60% 1RM Back Squat
1x5 @ 75%
1x5 @ 85%
2x3 @ 90%

Warm-Down
easy run/bike/row ...
mobility as required
- Quad Smash
- Couch Stretch
- Spinal Twist
...

5 October 2019

Warm-up
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)
then
Sweeps
Straddle Side Reach

Metcon
Change of scenery ...
(Meadowlily to Sprinkbank? and back ...)
Choose Run or Bike ...
Choose Distance, get the legs and lungs going ...
(choose one set below or add your own ...)

Max Effort 5k Run

Max Effort 5km on Airdyne Bike

Max Effort 10k Run

Max Effort 10km on AirDyne Bike

Max Effort 15k Run

Max Effort 20k Bike (Airdyne / Assault)

4 October 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Trap Smash (ball)
Sweeps
Straddle Side Reach

Paused Hang Snatch Cycling
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

Weightlifting
E3MoM
Snatch
1x3 @ 50% 1RM Snatch
1x3 @ 60%
1x3 @ 70%
1x3 @ 75%
1x3 @ 80%
2x2 @ 85%

Snatch Shrugs
1x3 @ 75% 1RM Snatch
1x3 @ 85%
1x3 @ 95%
2x3 @ 102%

Metcon
5RFT
400m Run
21 Power Cleans (95/65#)
15 Pull-Ups

3 October 2019

Warm-up
Hips:
10x 10m Side Shuffles
2:00/side Banded Posterior Hip Distraction
10/side Lateral Leg Swings
***
3x10/side Lateral Box Step-Ups (6 sets total)
after each set:
5/side Eccentric Ankle Dorsiflexion

Mobility
T-Spine Smash (balls / roller)
Pec & Shoulder Smash (ball)
Triceps S&F (bar / ball)
PVC Pass-Throughs

Metcon
AMRAP-20
35 [1-Arm Overhead (35/26#)] Squats
25 [Hand-Release] Push-Ups
Rx+= 1-Arm OHS + HRPU

Core Work
Bonus:

4 Rounds:
:30 Front Rack Hold (@ 85% 1RM Front Squat)
100'/side Suitcase Carry ("heavy")

2 October 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Pigeon Stretch
Lat Distraction
Spinal Twist

Weightlifting
E2-3MoM:
Clean Deadlifts
1x5 @ 60% 1RM Clean
1x5 @ 70%
1x5 @ 80%
1x5 @ 90%
1x5 @ 100%
1x5 @ 105%
1x5 @ 110%
then
3RM Push Press or Push Jerk
E3MoM-15
Establish 3RM

Warm-Down
3 Rounds:
5-10 Shoot-Throughs

1 October 2019

Warm-up
Shoulders:
10-15 Reverse "Scoop"
10-15 Forward "Scoop"
10-15 Double Forward
10-15 Torso Twist "Chop"
10-15 Torso Twist + Scapular Reach
10-15 Upright Lat Swing / Reach
10-15 Bent-over Arm Hugs (swimmer)
just for fun ...
10-15 Rotations in Opposite Directions (both ways)
then
Pass-Throughs + Squat

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting
E2-3MoM:

Power Snatch
1x3 @ 50% 1RM Snatch
1x3 @ 60%
1x3 @ 70%

Power Cleans
1x3 @ 50% 1RM Clean
1x3 @ 60%
3x3 @ 70%

Snatch Full Pulls
1x5 @ 50% 1RM Snatch
1x3 @ 60%
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
2x3 @ 100%

Bonus: Push Press (3-3-3-3-3)
E3MoM-15
Establish 3RM

Warm-Down
3-5 Rounds:
5-10 Kip Swings / Knee-Raises / TTB / K2E
5 "Superman"

30 September 2019

Warm-up
3 Rounds:
5 Deadlifts
5 KB Swings
5-10 Kip Swings
5 Pull-Ups / Ring-Rows

Mobility
Glute Stretch
Spinal Twist
Lat Distraction
Forearm / Wrist Stretches

Weightlifting
Deadlift (3-3-3-3-3)
E4MoM-20
Establish 3RM

Core Work
Back - 3-5 Rounds [15-20:00]:
:30 Suppinated Grip Deadlift Hold (~50% 1RM)
10x Alternating Plank Shoulder Tap - :03 Hold
:30/side 1-Arm Overhead Hold (~50% 1-Arm Shoulder Press)
5/side 1-Arm Bent-Over Row (same weight as OH hold)

29 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Plantar Smash (ball)
Calf S&Fn (KB / roller)
Quad Smash (roller / ball / bar)
Mid-Back Smash (roller / ball)
Childs Pose
Couch Stretch

Metcon
A, B or C …
A: 5k Run (Time)
B: 5k Row (Time)
C: 10k Bike (Time)

Core Work
*** Bonus ***
Back and/or Ring Work
- inversions
- levers

AL Back (2)
5x 14 Sumo Deadlifts (<33% 1RM DL)
:30 Bent-Knee Hollow Body Hold after each set

28 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3 Rounds:
5-10 Kip Swings
10 [5/side 1-arm] Ring Rows
PVC Pass-Throughs
10 [5/side 1-arm] OHS

Mobility
Glute S&F (ball)
QL Smash (ball)
Lat Distraction
Spinal Twist
Straddle Side Reach

Metcon
5RFT
400m Run
15 [C2B] Pull-Ups
15 Overhead Squats (85/55#)[115/75#]
Rx+= C2B + 115/75#
Time Cap: 30:00

Warm-Down
Bonus:
Core Work
1:00/side Psoas S&F (KB)
then
10:00 for quality [3-6 rds]
10 Glute Bridges - :03 Hold
10 Curl-Ups

27 September 2019

Warm-up
Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees
***
rd 1 then ankle mobility,
rd 2 then shoulder mobility,
rd 3 then 3-way Hamstring/Hip Distraction

Mobility
Ankles:
1:00/side Calf Smash (KB / roller / bar)
1:00/side "Wall Push" Calf Stretch (heel down)
1:00/side Weighted Dorsiflexion
2x8/side Single Leg Ankle Drops (eccentric DF)
5/side Counter Balance Kossack Squat (5-10#)

Shoulders:
10-15 Reverse "Scoop"
10-15 Forward "Scoop"
10-15 Double Forward
10-15 Torso Twist "Chop"
10-15 Torso Twist + Scapular Reach
10-15 Upright Lat Swing / Reach
10-15 Bent-over Arm Hugs (swimmer)
just for fun ...
10-15 Rotations in Opposite Directions (both ways)

Weightlifting
Back Squats
1x5 @ 50% 1RM
1x5 @ 60%
1x5 @ 70%
3x5 @ 80%

Metcon
7 Rounds - :30 On / :10 Off (21 intervals)
i. [Alternating Pistol] Squats
ii. [GHD] Sit-Ups
iii. Hand-Release Push-Ups
Rx= Squats + Sit-Ups + HRPUs
Rx+= Pistol + GHD + HRPUs

26 September 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
rd 1 then hips,
rd2 then upper body mobility ...

Mobility
Hips:
1:00(/side):
(Banded) Hamstring Flossing
(Banded) Couch Stretch
(Banded) Lateral Capsule
Wall Butterfly Stretch
Wall Adductor Stretch (splits)
then
Triceps Smash / Stretch
Lat Smash / Distraction
Wrist/Forearm Stretches

Weightlifting
C&J - E3MoM-18 (6 rds)
Clean Shrugs - E2MoM-10 (5 rds)

Clean & Jerk
1x2 @ 50% 1RM C&J
1x2 @ 60%
1x2 @ 70%
1x2 @ 75%
2x2 @ 80%

Clean Shrugs
1x3 @ 80% 1RM C&J
1x3 @ 90%
3x3 @ 100%

Warm-Down
easy run / bike / row ...
mobility as required ...
- traps ...