Monthly Archives: June 2020

20200602

Warmup:

Grab light KB or DB:

3 Rounds:

30 Single Unders

10 KB Deadlifts

10 Russian Swings

10 Goblet Squats

Then…

2X30 sec kneeling wrist stretch

20 calf stretch in downward dog*

Barbell warmup: With an empty bar, perform 5 reps of these movements: good mornings, back squat, elbow rotations, front squat

* For The Calf Stretch in Downward Dog (video courtesy of Any Up)

 

S/S/S:

15 Min work on Turkish Get-ups

Next two videos courtesy of CrossFit HQ.  Jeff Martone going over the basics of the Turkish Get-up.  Take 15 Minutes to get more comfortable with the Turkish Get-up.  If you don’t have a KB, feel free to use a DB or an empty bar, or any object you can hang onto.

WOD:

21-15-9:

Front Squat (135/95)

Russian Kettlebell Swings (70/53)

100 Double Unders

For the Russian KB Swing, make sure you leave the arm relaxed at the top of the movement.

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

KB weight -> 53/35 -> as needed, or use DB

DUs -> 100 Penguin Hops -> 200 Single Unders -> 200 Bunny Hops

Video courtesy of WOD Prep.  Demo of the Penguin Hop.  If those who are working on DUs have been following this scale, I should be seeing a lot of folks getting their first Double Under!!!

 

Cool Down:

Roll out calves – 1 Min per side

 

Child’s Pose – 2 Min

20200601

Warmup:

200m Run

10 Squat2Stands

10 Cossack Squats

10 Spider-Man Lunge

10 Pushup2Downward Dog

10 Thoracic High Fives

15 Hollow Rocks

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

WOD:

3 Rounds for Time:

400 Meter Run

20 Pull-Ups

30 Push-Ups

40 Ab-Mat Sit-Ups

50 Air Squats

 

*25 Min Time Cap

Today, your goal is a nice steady pace through the movements.  Minimize rest between movements. DO this, and you’ll make it under the time cap.

 

Scaling Options:

Run -> 500M row -> 2 Min of cardio

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Demo of the Table Row.

Push Ups -> Bench Push Ups

Sit ups -> feet anchored

Air Squats -> to med ball

 

Cool Down:

Roll out lats and hamstrings – 1 min per section

 

Frog stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.  Treat this more of a PNF (as they demonstrate here) rather than making it a static stretch