Wedneday-Level Up Training


Maintenance Mobility
-Doorway Stretch
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Foam Roll
-Lacrosse Ball

Spend 2-5 minutes working on each of the following.  Go to the Train Heroic app or website and click “Tips” for video demos!

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Wednesday


Ninja
EMOM x 15 minutes:
1: 8-10 Supine Ring Row
2: 6-8 Strit Toes To Bar
3: 30-45 sec Handstand Hold
4: 30-45 sec L-Sit Hold
5: 8-10 Ring Dips

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Tuesday – Level Up Training


Clean & Jerk
1 x 3 @ 60%
1 x 3 @ 65%
3 x 2 @ 70%

Accessory
Clean Pull, 3 x 2 @ 100%

Ninja Conditioning
4 rounds for time:
5 Strict Pull Up
5 Chest to Bar Pull up
5 Bar Muscle Up

Rest 1:00

Conditioning
Tag Team CAHDIO (teams of 2)
For time:
150 Cal Row
200 Double Under

Daily Midline
3-4 rounds:
:20 Hollow Body Rock
:20 Russian Twist
:20 Heel Touch

No rest between movements. Rest 1 minute between sets.

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Tuesday


Tag Team CAHDIO (teams of 2)
For time:
150 Cal Row
200 Double Under

Partners split reps as desired, as long as even.

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Monday-Level Up Training


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Strength
Every 3:00 x 5 sets:
5-4-3-2-1 Front Squat, Climb
6 Dumbbell Strict Press, Heavy

Conditioning I
5-4-3-2-1 reps for time of:
Thruster, 135/95
Muscle Up

Conditioning II
AMRAP x 4 minutes
10 Wallballs, 20/14
5 Toes To Bar

Daily Midline
3 rounds:
:45 Max Alternating Single Leg Hanging Knee Raise
:30 Bottom Goblet Squat Hold, 70/55
:15 L-Sit Hold


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Monday


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Strength
Every 3:00 x 5 sets:
5-4-3-2-1 Front Squat, Climb
6 Dumbbell Strict Press, Heavy & Across

Burner
AMRAP x 4 minutes:
10 Wallballs, 20/14
5 Toes To Bar

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Friday-Level Up Training (FNL Tonight!)


CrossFit Games Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

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Friday Night Lights First heat will start at 5:30
Start showing up at 4:45 up until 6:00pm. We will run heats until everyone is through!

Friday (Friday Night Lights Tonight!)


CrossFit Games Open Workout 17.1 
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Starts TODAY!

Friday Night Lights First heat will start at 5:30
Start showing up at 4:45 up until 6:00pm. We will run heats until everyone is through!

Trainers Tip: Hip Hinging For Better Everything


Sometimes to get all the gains, we have to take a few steps back and really train the fundamentals. Enter: The Hip Hinge. To start things off, your hips are the strongest joints in your body. Hands down.  They come in really handy whenever you have to move large loads, or lighter loads for many reps. As Crossfitters, our hips are very important to us. We use them in just about every single workout we do. So we should get really good at using them.

Step 1: Visualize horizontal distance with the hip.
First demoed in the video is 2 reps of a good hip hinge, followed by 2 reps of a poor hip hinge.  I stand in front of one of the vertical posts of our rig to give a visual of a straight line down the middle of my body (its not perfect, but you get the idea). The first 2 reps show horizontal distance with my hips. My butt goes back, clearly behind the vertical line of the post. This is good because here, my hips and posterior chain (hamstrings and glutes…etc) are engaged and are the primary movers of this movement. The last 2 reps, my hips stay pretty much in line with the vertical posts of the rig. My weight shifts forward into my toes, balance is hard to maintain, and the primary mover is my back (no bueno!). The last two reps can lead to back pain due to the wrong muscles being over worked, or trying to move heavy weights in a compromised position.

Step 2: Banded Pull Through
These are great for training position, balance, and control through a hip hinge. Attach a band to the vertical post of the rig right at or slightly below hip height. Perform as shown, paying close attention to keeping the belly engaged, glutes squeezed, and driving the knees outward to keep them stationary as your hips slide backwards. (Also dig your big toe into the ground and keep it there, your toes should not lift off the ground)

Step 3: Apply to movements
Moving from the the simple hip hinge in front of a post, to banded pull throughs, it is easy to now see that a Kettlebell swing is simply a hip hinge. As are many of the other movements we do in the gym: deadlifts, any squat variation, the olympic weightlifting movements, push press & jerk, rowing, kipping… the basis and foundation is the hip hinge!

Video tape yourself trying these drills out and then compare to this video or grab a coach! Then be sure to practice these drills consistently until you have them down. I would suggest doing 20 reps of the good hip hinge, then 20 reps banded pull through 3 x per week until it is second nature!

Thursday-Level Up Training


Clean & Jerk
1 x 3 @ 60%
2 x 3 @ 65%
2 x 3 @ 70%
2 x 2 @ 75%

Accessory
Clean Pull, 4 x 3 @ 95%
Push Press, 3 x 3 @ 70-75%

Conditioning (Teams of 2)
For time:
60 Burpee
70 Slamball, 40/30
80 Sit ups
90 Wallballs, 20/14

Partners split work as desired. Move through the chipper as quickly as possible

Daily Midline
For quality:
15 Strict Toes To Bar
2:00 Superman Hold

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Starts This Friday!