04232019

The Prep 

General Group Warm-up: 30 Seconds Each

Jumping Jacks

Air Squats

Lunge and Rotate

Alternating Hip flexor Stretch

Up/Down Dog

Scorpion Tale

Inchworm w/Push-up

Arm Circles Back

Torso rotation

Turn and Reach

Toy soldiers

 

Foam Roll (1 minute Each):

Lats

T-spine

Hips

Hamstrings

 

The Work 

1 Minute Each, 15 Seconds to transition

Station 1: Battle Rope Hip Toss

Station 2: Lateral Step-overs

Station 3: Alternating Medball Toss (wall or partner)

Station 4: Weighted Hip Swivel

Station 5: Lateral Swing

Station 6: Rest

 

x4

 

The Restoration 

Couch Stretch

Hip Flexor Stretch

Pitcher Stretch

Med Ball Extension

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04222019

The Prep 

The Crossfit Warm-up

 

10 of Each:

Overhead Squats

Push-ups

Hypers

Sit-ups

Ring Rows

30 Sec Samson Stretch

 

Foam Roll (1 Min per side)

Hamstrings

Glutes

T-spine

 

The Work 

 

Test 1

 

Athlete: Find your Five Rep Max Deadlift

Active: Find your 10 Rep Max Deadlift

 

You have 20 Minutes

 

Notes:

  • Overhand Grip Only (NO HOOK GRIP)
  • Warm-up slowly, and maintain the integrity of the movement (NO EGO)
  • If you found this in 3-4 sets, you did it wrong. Start over and take your time

 

Sample Build

 

Warm-up

Set 1: Empty barx10

Set 2: 40-45% of last 1rep for 8

Set 3: 55-60% of last 1 rep for 6

 

Work

Set 1: 60-65% of last 1 rep for 3-5

Set 2: 70% of last 1 rep for 3-5

Set 3: 75% of last 1 rep for 5

This is your first working set. Take 2-3 minutes, add weight (if you should) and try again. Repeat until five rep max is established.  

 

FORM FIRST AND WRITE DOWN YOUR SCORE!!!

 

General Physical Preparedness ( 15 Minutes )

 

Test #2

 

In 12 Minutes:

 

Athlete:

21 Deadlifts (Men: 1.25 Bodyweight, Women: W/ Bodyweight)

Run 800 Meters

AMRAP Handstand Push-ups

 

Active:

21 Deadlifts (Moderate weight)

Run 800 Meters

AMRAP Military Push-ups

 

Notes:

 

Score=number of push-ups OR distance traveled on run

 

The Restoration 

Banded Hamstring Stretch

Overhead Banded Distraction

Pigeon Stretch

04202019

The Prep 

General Group Warm-up

 

Foam Roll (12 Minutes)

 

Freestyle

 

The Work (Time Limit: as long as it takes)

EMOM 18 Minutes

Partner A

50 Rope Slams

Partner B

50 Russian Twists

Partner C

50 Mountain Climbers

Rotate Every Minute

 

The Restoration 

Freestyle Mobility

 

04192019

The Prep 

Joint Prep

 

Foam Roll: 1 Minute Per side

Lats

T-spine

Hips

Hamstrings Adductors

Calves

 

The Work 

1 Dive Bomber Push-up

1 Goblet Squat

2 Dive Bomber Push-ups

2 Goblet Squats

3 Dive Bomber Push-ups

3 Goblet Squats

Continue until you reach 10 of each

 

The Restoration 

Banded Pec Opener

Hip Flexor Stretch

Medball Extension

Pigeon Stretch

Hang 15/15 time 6

04182019

The Prep

General Group Warm-up

 

Foam Roll

Hamstrings

Quads

T-spine

 

The Work 

 

Partner A: Row Max distance

Partner B Single Arm Kettlebell Carry anyhow (1 lap or 350 feet)

 

Switch when carrier finishes

Complete until a 3k has been rowed

 

The Restoration

 

Overhead Banded Distraction

Banded Hamstring Stretch

Couch Stretch

 

04172019

The Prep 

Joint Prep

 

Foam Roll

Pecs

Lats

Hips

Adductors

 

The Work 

 

10 Minute Amrap

5 Bottom’s Up Press Right x10 (light)

10 Cossak Squats (with suspension tool or bodyweight)

5 Bottoms Up Presses Leftx10(light)

10 Cossak Squats

 

rest 5 minutes

 

10 Minute Amrap

20 Walking Lunges

10 Ring Rows

20 Sit-ups

 

The Restoration (Time Limit: the remainder )

Leaning Medball Extension

Upward Dog

Hang 15 seconds on/15 off x6

 

04162019

The Prep

General Group Warm-up

Foam Roll:

Calves

It Bands

Hips

 

The Work 

 

Walk 800 Meters

Jog 800 Meters

Walk 800 Meters

Jog 800 Meters

 

The Restoration 

Hip Flexor Stretch (with or without band or box)

Calf Stretch

Couch Stretch

Pitcher Stretch