WODs

June 16, 2020 Tuesday

Swap when falling from hang or GHD Hold. Plan properly, don't blow the hang, hold, or the bike out.......

Coach to lead Cool down and Stretching


June 15, 2020 Monday

Coaches Choice Warmup

Coaches choice for warmup Coach will then demo, teach, correct class for overhead squat. Set up for Overhead Squat Begin with your feet shoulder width apart standing tall. The bar is held 6-8’’ overhead with the arms extended over the center of the body, hands are wide. Descend down so that the crease of the hip is below the knee. Stand all the way up to complete the lift. Points of Performance for Overhead Squat Make sure the shoulders are shrugged up and active with the armpits turned forwards. Open the shoulder angle on the way down to keep the bar balanced over the mid foot. Drive up through the heels to a full standing position.

Squat Specific Warmup

Squat sit is exactly what it says, hold in a squat position for 1 min. Athletes, please see links below for movement examples. Coaches, demo movement for each class.

Coach will lead Cool Down with remaining time


June 12, 2020 Friday


June 11, 2020 Thursday

General Warmup and Technique Work

5-mins General warmup 10-15 mins teaching-coaches to Demonstrate each movement, teach, then have athletes perform each movements, then coaches to correct Athletes until every athlete is performing movement properly, before moving to next movement to repeat cycle. This Time should primary be filled with Teaching and correction. Toes to Bar Set up for Kipping Toes to Bar Start with a dead hang from the pull-up bar with hands just outside the shoulder. Points of Performance for Kipping Toes to Bar Initiate a kip swing by opening and closing the shoulder. Push down on the bar keeping the arms long and lifting the knees. Extend the legs up to the bar making contact with the toes. Squat Clean Squat Clean MLF Group Home How to do a Squat Clean to increase your strength and improve your performance in CrossFit WODs. Set up for a Squat Clean Begin with your heels hip width apart Bar is on the ground and hands are gripped just outside of your shins Shoulders are at or just over the bar Back is flat and tight Chest is up Core is tight Weight is in the balls of feet Points of Performance for a Squat Clean Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension) With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight Receive the bar in a full front squat so that it rests on the shoulders with the elbows up The bottom of the squat is with the crease of the hip below the knee Drive through the heels back to a standing position The clean is completed when the knees and hips are fully locked out and open at the top Rope Climb Set up for Rope Climb Grab the rope with both hands. Points of Performance for Rope Climb Lift up your knees biding the rope between your feet. Extend your legs to stand and reposition hands.

Take 15 mins to warmup and hit that PR!

You Ain't Seen Squat Yet-Teams of 2

Hello Athletes. Missing those weekly squats? Let's lift some moderate heavy barbells into a full squat clean. then throw in some gymnastics that we all can perfect. Teams of 2, break it up how you want. 1 partner works, 1 partner rests......You won't want to let them rest too long on this one.........


June 10, 2020 Wednesday

5-mins General warmup 10-15 mins teaching-coaches to Demonstrate each movement, teach, then have athletes perform each movements, then coaches to correct Athletes until every athlete is performing movement properly, before moving to next movement to repeat cycle. Time should primary be filled with Teaching and correction. Take your time on this. Ring muscle up Set Up for the Kipping Ring Muscle-Up Dead hang from the rings with elbows fully locked out Knuckles on top of the rings Points of Performance for the Kipping Ring Muscle-Up Initiate a swing by opening and violently closing the shoulder Lean back and keep the arms long as you press down and drive the hips up With an aggressive sit up, keeping rings as close to your body as possible, pull through the rings by driving the elbows back into the bottom of a ring dip Lock out your elbows at the top of the ring dip to complete the rep Snatch Set up for a Power Snatch Begin with your heels hip width apart. Bar is on the ground, arms are wide and hands are in a hook grip. Shoulders are at or just over the bar. Back is flat and tight. Chest is up. Core is tight. Weight is in balls of feet. Points of Performance for a Power Snatch Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate. From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension). With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight. Receive the bar in a partial overhead squat with the arms locked out over the middle of the body. Drive through the heels back to a standing position. The snatch is completed when the knees and hips are fully locked out and open at the top Dumbell Overhead walking lunge Set up for Dumbbell Walking Lunges * Stand with feet shoulder-width apart. * Hold dumbbells at side Points of Performance for Dumbbell Walking Lunges * Take an exaggerated step forward. * Allow the back knee to kiss the ground gently. * Drive off the front foot to a standing position. Row Go over the drag calibration with the athletes. Stress hard pulls over speed

Coaches choice Actually 2 dumbbells held at side.

L1 Ring or bar Muscle Up Snatch 135/85 Db In each hand walking lunge 35/20 Row 500 L2 Banded muscle up Snatch 115/64 Db in 1 hand Row 500 L3 Leg assisted muscle up Snatch 95/45 Db in 1 hand Row 500

Coach to lead cool Down and stretching with time left


June 09, 2020 Tuesday

Specific warmup up-thruster and practice double unders

This is important. I want everyone to do double unders. I don’t care of it’s the full 35, half, 10, 5, pick minutes, whatever. I just want you to do double unders :-) Coaches, work with athletes to teach double unders.

General warmup Then, coach will demonstrate, teach, and have athletes perform movements to ensure athletes show proficiency. Thruster Set up for the Thruster Combing the front squat and overhead press, clean or power clean your barbell into your front rack. Begin with the feet shoulder width apart in the squat stance. Hands slightly outside the shoulder, with the elbows up high and parallel to the ground. Points of Performance for the Thruster Descend down into a full front squat with the crease of the hip below the knee. Keeping the elbows up, drive through your heels, aggressively extending the hips and knees. At full extension, press the bar overhead to complete the rep. Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body. Double unders Set up for Double Unders Begin with the hands slightly forward of the body and around your hip height at 8 and 4 o’clock Elbows are kept in tight to the body Points of Performance for Double Unders It’s important to know that the only thing that changes from a single to a double is the speed of the rope and the height of the jump A double under is twice the revolution speed as a single under, the jump is a bit higher Aim to be jumping about 6-8 inches consistently while learning double unders Just as the rope begins to pass under your feet on the first repetition rapidly throw the double revolution of the wrist Moving the jump rope is done with revolution of the wrist and not movement in the shoulders

Cool down and stretch

Coach to lead cool down and stretching


June 08, 2020 Monday

General warmup Then, coach will demonstrate, teach, and have athletes perform movements to ensure athletes show proficiency. Handstand Push-up Set up for a Handstand Push Up(HSPU) Hands outside the shoulders and feet against the wall Invert with the heels against a wall, arms locked out, body straight and rigid Points of Performance for a Handstand Push Up(HSPU) Descend down to the ground breaking at the elbows and touch the head forward of the hands creating a triangle Keep the legs and body rigid maintaining the integrity out the belly Extend the arms pressing back up the a full lockout with the arms overhead Ring Dip Set up for Ring Dips Begin with elbows in a full locked out position. Torso is vertical. Rings are supinated (shoulders are externally rotated). Points of Performance for Ring Dips Break at the elbows and slightly rock forward as you descend into the dip. Aim to make contact with the deltoids on the rings. When triceps break 90 degrees press through the chest and triceps back to your starting position. Push-up Set up for a Push-Up Begin with your hands underneath shoulders Elbows are locked out Your core should be tight and your body rigid The body should be a straight line from head to ankles Points of Performance for a Push-Up Break at the elbows allowing your torso to descend towards the floor until the chest and thighs hit the ground Keep elbows tight and close to the body Press through the chest and triceps ascending back to your starting position.

Specific warmup 10 mins -coaches choice using wod moves

Warmup specifics moves for the wod. Coaches choice Coach to watch each athlete to ensure athlete is using proper form. Correct until proficient.

L1 Handstand push-ups Ring dip Pushups L2 Kick up to the wall, kick down; then Handstand push-ups from box Ring dip with band Push-up L3 Dumbbell Strict press heavy (have to put them down after 2-3) Jump into ring dip hold, then burn down Push-up

Cool down and stretch

Coach to lead cool down and stretching


June 06, 2020 Saturday

Happy Birthday, Rick!


June 05, 2020 Friday

General Warmup-Review lifts points of performance

Warmup then Coach to review wod for day and go over points of performance for lifts. Front Squat Set up for Front Squat Begin with your feet shoulder width apart standing tall The bar is held with the hands slightly outside shoulders in the rack position with the elbows high and parallel to the ground Points of Performance for Front Squat -Send your hips back and down while keeping your chest up and elbows high Descend until the hip crease breaks the plane of the knees Knees are always tracking over the toes Driving through your heels, ascend back to your starting position Rep is completed when the knees and hips are fully locked and open at the top Deadlift TEACHING SETUP Hip- to shoulder-width stance Hands just outside hips with a full grip Shoulders over or slightly in front of the bar Bar in contact with the shins Arms straight Eyes on the horizon EXECUTION Lumbar curve maintained Hips and shoulders rise at the same rate until the bar passes the knees Hips then extend Bar moves over the middle of the foot Heels down Complete at full hip and knee extension SEEING PRIMARY POINTS OF PERFORMANCE Lumbar curve maintained Weight on heels Bar stays close to the frontal plane and body Torso angle relatively constant during the initial pull Demonstrate active shoulders CORRECTING COMMON FAULTS Loss of lumbar curve in flexion Weight in, or shifting to, the toes Shoulders behind the bar in the setup Hips do not move back to initiate the descent Bar loses contact with the legs Hips rise without the chest Shoulders rise without the hips Bench Press Set up for Bench Press Start with the hands outside the shoulders and the bar over the center of the chest. Points of Performance for Bench Press Break at the elbows allowing the bar to descend towards the center of the chest. Elbows track tight and close to the body. Allow the bar to make contact with the chest. Press the bar straight back to your starting position.

Specific Warmup

After coach demonstrates and teaches the movements, spend plenty of time warming up to the wod weight.

Teams of 3-Bench better have my Money


June 04, 2020 Thursday