Workout of the Day

Warm up 1

-400m jog

-20 scapular pulls

-10 squat

-6 slow inchworms

-10 side to side squat

-20 scapular pushes

-10 warm up box jumps (step down)

-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit

-10 deep lunges

-accumulate 20s with chin above the bar

-10 lizard lunges

-accumulate 20s 3-stage segmented pull up or segmented pull up negative  https://youtu.be/EihD_pt2AFA?t=314

Warm up weighted box step over using a box height where knees do not go above hips

WOD 1 = 10 min EMOM

-25s pull ups

-25s weighted box step over

Warm up #2

-6 outside inside outside back

-15 s at the top of the dip

-6 outside inside outside back

-15 s at the bottom of the dip

Take 8 min to warm up dips and deadlift. Coaches review deadlift form. High weight is not critical today.

WOD 2 = 10 min EMOM

-25s dips

-25s deadlift. Aim for 6-10 perfect reps at a weight of your choice

Wellness

-1 min spinal twist each side

-1 min seated pike stretch

-90s each side “reach underneath”*

-90s Supine trap stretch https://gymnasticbodies.com/courses/sBRSmedia/BRsSE9-3.jpg

https://www.youtube.com/watch?v=mHIsGpjlK_g

WOD: approximately EMOM. If transition takes a little time,don’t worry about it. If you hit failure or complete an exercise before theminute, then rest for the remainder of the minute

-60s max bent hollow holdhttps://www.youtube.com/watch?v=wup7ri2D1zk

-60s cat cow. Be sure neck positions follows the spine

-60s Static Seated Shoulder Flexion with PVC pipe

-60s max bent hollow rock

-30s table pose, rest the remainder of the minute

-30s Static Standing Shoulder Extension with PVC. Rest theremainder of the minute https://www.youtube.com/watch?v=BS_JIvS-Pqo

-60s max straddle hollow body holdhttps://www.youtube.com/watch?v=XgIWNh-Bjzo

-30s table rock, rest the remainder of the minute.Externally rotate shoulders and retract scapulae at the top

-30s Supine Floor Handstand Flexion with PVC

-30 s standing shoulder extension with PVC. Open chest andpull shoulders back https://www.youtube.com/watch?v=xLeslHMjRC4

-60s max straddle hollow rock

-30s table inside out. Keep hips and chest elevated at alltimeshttps://www.youtube.com/watch?v=RPCzwSCPypg&index=8&list=PLrEG2939TkBb_Zm-R3nXf5_0y4NJMie9T

-30s Prone Floor shoulder Flexion with PVC,https://www.youtube.com/watch?v=wCDCIXTRHIg

-5 slow dislocate pass throughs

-60s max hollow body hold

-30s shoulder bridgehttps://www.youtube.com/watch?v=Ap_y0OcQOKM&feature=youtu.be&t=207

-10 reps Prone Floor shoulder Flexion Pulses with PVC  https://www.youtube.com/watch?v=CdFRtpV7Xoo

-5 slow inlocate pass throughs.

-60s max hollow rock”

Warmup

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

-1 min plate goblet rock

https://www.youtube.com/watch?v=pCEpcIo-O4I   0:46-3:25  Use hip bounce and ankle flexion according to mobility

-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.

https://www.youtube.com/watch?v=pCEpcIo-O4I 3:26-5:00

WOD: back squat increase weight each set as possible

– 2 x 5 reps Tempo = 3s down, 3s in the bottom. Fix posture before focusing on depth

-2 x 5 reps Tempo = 3s in the bottom and explode up

-3 x 5 reps Tempo = 3s in the bottom of the first rep

Then

-90s rocking table stretch

-4 sets of 10 bicep curls with barbell or plate. Pick a weight you can do unbroken, rest as needed, increase load as needed. Keep elbows close to side of body

Warmup

-400m

Then

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD

Every 2.5 min

sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).

Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.

Go as far as you can in the following times

walk back to starting point and rest.

Round 1 = 8s (0:00)

Round 2 = 10s (2:30)

Round 3 = 12s (5:00)

Round 4 = 14s (7:30)

Round 5 = 16s (10:00)

Round 6 = 14s (12:30)

Round 7 = 12s (15:00)

Round 8 = 10s  (17:30)

we are looking for higher power  output over shorter duration

scaling as follows

first time hill sprinters will do only 3 R.  They can join any of the sprints according to how they feel

Cool down

-400m run

Wellness:

-leg swings

2R 10 forward and 10 lateral for each side

50m walking hamstring stretch

50m walking quad stretch

-20 double leg deficit calf raises

-10 deficit calf raises each side. Go slow and maximize range of motion at each end of ankle mobility. you can break it up into small sets on each side (2, 5, etc)

-hurdler half hurdler 2 min each side

-10 pike squat

– 2 min standing pike

Warm up

-300m run

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

Then warm up by building Goblet squat to WOD weight. Feel free to get heavy

WOD: 5 Sets:

In 2:00-

-200m Run

-25 hollow rocks

-Max DB/KB Goblet squats in remaining time until the 2 min mark

-1:00 Rest””

Cool down

-90s half hurdler each side

-90s full hurdler or closest approximation each side. Work on internal rotation of hip