Weekly Recovery WOD

Mobilization

Mobilize traps with lacrosse ball (video :34s) and work on back flexibility laying over foam roller: 20s hold with roller just below shoulder blades, mid-back, and lower back. 

Shoulder strengthening: 3 round of:

12 single arm shoulder press with band; each arm (video 2:05; shows both hands but do single arm)

12 banded external rotations with arm bent 90° (video 8:00)

Glutes/hips/lower back strengthening: 3 round of

15 windshield wipers (on each side)

16 single legged good mornings (8/leg)

FIRE sequence: 3 rounds of:

15 hollow rock to super man (video 0:54s)

1min waiter’s walk per arm

12 KB halos in each direction

Hip stretch: seated forward fold (2min: do not force position; video 0:40s)

Clean | WOD 1.30.18

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Stay tuned, we’ll have more on this in the next few weeks.


Hang Clean

EMOM for 8 minutes:

5 Hang Cleans

These should be performed as full (squat) cleans as long as mobility allows. Practice perfect cycling of the barbell throughout each 5-rep set. Start at a moderate weight and build slowly.

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Four sets or 20 minutes for quality:

6/leg Barbell Front Rack Box Step-ups
4-8 Strict Chin-ups
100m Farmer’s Carry

For the BB step-ups, let your non-dominant side dictate the load and perform all six on one leg before switching to the other leg.
Add weight or bands as necessary to complete the chin-ups within the rep range.
Go heavy on the FC, but maintain an upright torso.

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Press Complex | WOD 1.30.18

1 Press + 5 Push Press

Build to something heavy in 15 minutes.

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9-15-21 reps for time of:

Power Clean, 135/95
Burpees over the bar (lateral)

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Back Squat | WOD 1.29.18

Back Squat

3 x 10

Three sets of 10 reps at the same weight across all sets. Try to go heavier than last week. This is the last week of 10s!

Exposure 4 of 8

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Three rounds, each for time of:

500m Row
25 Wallball Shots, 20/14#
12 Handstand Push-ups

Rest 3 minutes between sets.

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Partner WOD 1.27.18

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Reminder:

Join us this Sunday, January 28th at 12:30pm for a FREE yoga class! This class is open everyone with a focus of not only gaining the mobility and flexibility needed to perform movements better in WODs, but also learning how to calm your mind and breathe better through workouts (and life)!

Stay tuned for some exciting yoga news starting in February!


Workout of the Day:

In teams of two, one partner working at a time, complete the following for time:

50 Burpees
100 Calorie Row
200 Wallball Shots, 20/14#
800m Run (together)

Post time and Rx to comments.

Snatch | WOD 1.26.18

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Join us this Sunday, January 28th at 12:30pm for a FREE yoga class! This class is open everyone with a focus of not only gaining the mobility and flexibility needed to perform movements better in WODs, but also learning how to calm your mind and breathe better through workouts (and life)!

Stay tuned for some exciting yoga news starting in February!!


 

Power Snatch

3–3–3–3–3

Build per set to a heavy touch and go triple. If you are newer to the lift, set up each rep from a dead stop.

Exposure 3 of 8

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Four rounds for total time:

20 Box Jumps, 24/20″
15 KBS, 32/24kg
45 double unders
Rest 1 minute between sets

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Pull-up/Handstand Hold | WOD 1.25.18

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A1) Strict Pull-up  –  5 x 4-6 reps

Rest 1 minute

A2) Handstand Hold  –  5 x 20-30 seconds

Rest 1 minute

For the pull-ups, add weight or assist with bands as needed to complete the reps. On the handstand hold maintain the best positions possible. If getting inverted is something you are working on but not quite there just yet, perform a 20-30 second tall plank maintaining a perfect hollow position at the top of a push-up.

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AMRAP in 15 minutes of:

10 DB Front Rack Reverse Lunges, 50/35lbs
10 Renegade Rows + Push-Up, 50/35lbs
250m Run

Post rounds + reps and Rx to comments.

Clean | WOD 1.24.18

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Power Clean

3 – 3 – 3 – 3 – 3

Perform these reps as touch and go as long as you are proficient in the lift. If you are newer to the lift, set up each rep with a focus on good positions.

Exposure 3 of 8

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Four Sets, each for time:

500m Row

Rest 2-3 minutes between sets.

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Weekly Recovery WOD

Mobilization

Mobilize shoulder blades (video 1:17) & TFL  with lacrosse ball

Shoulder strengthening: 3 round of:

10 pull aparts

12 shoulder abductions per arm (video start min 2)

Glutes/hips/lower back strengthening: 3 round of

20s hold single leg glute bridge (each leg)

10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise)

FIRE sequence: 3 rounds of:

12 jack knifes (level 1 in video)

Single-leg KB swap (5 passes on each foot)

12 bird dogs

12 Russian twists

Hip stretch: lizard (2min per leg: do not force position)

 

 

Push Press | WOD 1.23.18

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Push Press

3 – 3 – 3 – 3 – 3

From a rack. Build per set to a heavy triple for the day. If you are newer to the lift, set up each rep from a dead stop; if you are well versed in the push press, perform these reps as touch and go.

Exposure 3 of 8

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AMRAP in 12 minutes:

50 Double-Unders
15 Push Press, 115/75 lbs
15 Pull-Ups

If your double unders are a work in progress scale to half the reps and count attempts or double the reps and perform single unders. Scale the load to an appropriate weight on the push press. For the pull-ups, scale volume or perform jumping pull-ups.

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