062619

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Warm Up:

  • Run 400m

  • Calf Stretch

  • Atlas Stretch

  • KBS @ wall x 10

  • Goblet Squats x 10

  • Shoulder Mobility

  • Plate Jumps x 25

  • Burpees to the bar x 5

  • Pull-Ups x 15

  • Hollow Rocks x 30

Strength:

Deadlift

  • Work up to 85-90% of your 1RM

  • then, on your own time, begin a 5 min EMOM of 1 rep @ that weight

WOD:

12 Rounds:

  • 20 Double Unders

  • 2 Man-Makers (50/35)


TODAY’S MINDSET

Don’t let the deadlifts in the strength get ugly, but it should be a real challenge to get through the EMOM. Make sure to scale the dubs and man-maker weight appropriately so you can get through each round in a minute or less to start.

062519

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Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Piriformis

  • Butterfly Stretch

  • Shoulder Mobility

  • OHS x 10

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • Windshield Wipers x 10

  • Knees to squat x 5

WOD:

Tabata Tuesday

With an empty bar or PVC, rotating tabata rounds through each movement:

4 Rounds

  • Standing sots press

  • Supermans

  • Muscle Snatch

  • Sit-Ups

  • Snatch Balance

Rest 1 min. after each round

Strength:

  • Power Snatch 4 x 2 @ 70% max snatch


TODAY’S MINDSET

This one isn’t so much about going very very fast as it is about working on your snatch form. Form first, intensity second.

062419

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Warm Up:

  • Run 400m

  • Calf Stretches

  • Quad Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Beat Swing x 5

  • Hips to Rings x 5

  • 3 Rounds:

    • :15 L-Hold

    • 10 Supermans

    • 1 Strict muscle-up

WOD:

7 min AMRAP

  • 3 Muscle-Up + Ring DIp

  • Row 14/10 cals

rest 3 min.

Jailhouse 10 - descending

  • Toes to Bar

  • Wall Balls


TODAY’S MINDSET

Ring Muscle-Ups today int he first part. Use a band in the rig, or try jumping muscle-ups to get in to the ring dip for each rep. The jailhouse should be super fast, or at least you should be moving super fast! no transition times at all, jump right on the bar, get righty under the ball!

062319

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Warm Up:

  • Run 400m

  • bootstraps

  • Atlas Stretch

  • Walking Lunges x 10

  • Air Squat 180‘s x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Push-Ups with rotation x10

  • Windshield Wipers x 10

WOD:

“Schmalls”

  • 800 meter run,

    • Then two rounds of:

  • 50 burpees,

  • 40 pull-ups,

  • 30 one-legged squats,

  • 20 kettlebell swings @1.5 pood,

  • 10 handstand push-ups,

    • Then:

  • 800 meter run

 


TODAY’S MINDSET

Take your time on the burpees. Find a nice easy pace and just keep moving. Breathe and go slow but don’t stop. They’ll be done before you know it”

062219

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Warm Up:

  • Indian Run as a class

  • Class Sit-Ups x 20

  • back roll to split x 10

  • Pirifomis

  • Air Squats x 10

  • Shoulder Mobility

  • Partner Bicep stretch (hold hands behind back while partner leans fwd)

  • Tricep stretch overhead x 1 min ea

  • Inch Worms

  • Roxanne Burpees

WOD 1:

  • 200 Double Unders for time.

  • When/If you trip, your partner must go and you must do 10 KBS (53/35)

WOD 2:

15 min AMRAP

Starting at white board:

  • Spring half way to rig - do 4 Burpee box Jump Overs

  • Sprint to rig

    • (minutes 0-4) 3 BMU

    • (minutes 5-9) 5 CTB

    • (minutes 10-14) 5 TTB

  • Sprint back to box - do 3 box jump overs

  • tag partner in


TODAY’S MINDSET

Going relay style today. Push yourself through each round. Get back to your buddy and rest!

062119

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Warm Up:

  • Row :30 on :30 off x 4

  • Quad Stretch

  • Spiderman with twist

  • Calf Stretch on rig

  • Air Squats x 10

  • Duck Walks

  • Inch Worms

  • Shoulder Mobility

  • Handstand Walk 50’ or 30 Shoulder Taps

  • Pull-Ups x 10

  • BMU Attempts x 5-10

  • Peg Board - 1 ascent

Strength:

Hang Squat Cleans

  • 6 x 1 @ 80%

Strict Press

  • 4 x 3 @ 90%

Back Squat

  • 2 x 2 @ 85%

WOD:

“Odd Object Grace”

Pick your poison:

Keg/sandbag/fat bar/box/child/small bear/kettlebells/dumbbells/etc…

  • 30 Clean and Jerks for time.


TODAY’S MINDSET

Some of the strength will be light, some heavy. Be happy to work on your form with the light stuff, instead of trying to max out. If the strict press isn’t happening at that percentage, try your best and/or inch back the weight. When it comes to Grace, be creative if you want, but challenge yourself. Don’t pick the 14# med ball and be done in 1 min :) but also don’t pick the 95# atlas stone and scare your coaches!

062019

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WARM UP:

  • Airdyne 2 min.

  • Quad Stretch

  • Piriformis Stretch

  • Butterfly Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pect Stretch on the rig

  • Ring Rows x 10

  • Archer Push-Ups x 10

  • L-Sit Hold :30

SKILL:

  • Burpees and burpees to the bar

WOD:

On a 15 min clock:

“JT”

21-15-9

  • Handstand Push-Ups

  • Ring Dips

  • Push-Ups

Remaining time, if any:

  • Max Burpees to the bar


TODAY’S MINDSET

All the triceps. Moderate your reps, because it’s goin to get real quickly. You may be able to do 21 HSPU, but it might not be the best idea given the rest of the WOD. Once those triceps are good and burned out, we go into burpees. To try and manage the tricep burn, snap you feet forward instead of holding yourself up with your arms. Pay attention in the Skill portion, you might pick up some tips!



061919

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Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Quad Stretch

  • D/F Mobility

  • Squat Series

  • Shoulder Mobility

  • PVC Snatch Balance x 10

  • PVC Muscle Snatch x 10

  • 2 Rounds Cindy

  • Burgener Warm Up as a class

STRENGTH:

  • 6 x 2 Hang Snatch (increasing)

WOD:

  • 40 Box Jump Overs

  • 10 Snatches (185/135)

  • 40 Wall Balls

*Row 750m throughout, break up the row as you wish.


TODAY’S MINDSET

Focus on your second pull (knees to high-pull) in the hang snatches. This is where the power comes from. From there, it’s just about how fast you can get under the bar. If your Power Snatch is better than your squat snatch…keep working on it….but today use your heaviest snatch to determine what you will do in the WOD. These should slow you down quite a bit, but not be sketchy. You’re looking to be at the edge of the highest range of your comfort zone when it comes to snatches.

061819

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WARM UP:

  • Run 400m

  • Side Lunge with Reach x 10

  • Back Lunge with twist x 10

  • Side Lunge with squat x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Hollow Rocks x 25

  • Supermans x 25

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB FS x 5

Strength:

  • Front Squats

    • 4 x 2 @ 80%

WOD:

15-10-5

  • Front Squats (135/95)

  • Bar Facing Burpees

  • Tuck-Ups

TODAY’S MINDSET

Focus on keeping your chest upright and core tight! Deep breath...”fill the tank.” Often on the second rep, this is much harder to maintain. Take that extra second at the top to keep solid on each rep.

061719

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Warm Up:

  • Run 800m

  • Bootstraps

  • Spiderman with twist

  • Calf Stretch

  • Quad Stretch

  • Air Squat Negatives x 5 (10 sec)

  • Shoulder Mobility

  • 3 Rounds:

    • Single Arm KBS x 6

    • SA KB OHS x 3 each arm

    • 4 Pistols

Skill:

  • Band Resisted Sprints 4 x 1 - from big door to side walk

WOD:

:30 on / :30 off for 20 min., rotating each minute through…

  • AIrdyne Sprints

  • Goblet Squats (53/35)

  • Agility Ladder Side steps in and out

    • (Go fast! Use both ladders - go up one way, down the other)

  • Jumping Jacks

  • Sprints from White Board to Rig


TODAY’S MINDSET

Testing that cardio output today. Go hard for the :30, and rest just as hard on the other :30 :)

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com