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the perfect drug

Tuesday – March 12, 2019 – 190312 Context: Practice – Take this one easier and focus more on good form (especially if you are feeling beat up from the Open) Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish [...]

frontin’

Monday – March 11, 2019 – 190311 Context: Mental Toughness – Push hard on every movement for the full minute! Dynamic Warm Up Option: 2 min jump rope, then: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats. Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over [...]

cannonball run

Saturday – March 09, 2019 – 190309 Context: Practice – Move fast while your partner is waiting, but still perform the movement with excellence. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to a challenging jerk 80-90% out of the rack, or perform 3 reps on [...]

possum kingdom

Friday – March 08, 2019 – 190308 Context: Competition – Push hard today (if you aren’t doing the CF Open). Dynamic Warm Up Option: 3 sets of 5 reverse lunge steps per leg, 5 arm circles each direction, 5 squat jumps, 5 golf ball pick-ups per leg, 1 crab bridge for 10s. Then [...]

small town girl

Thursday – March 07, 2019 – 190307 Context: Practice – Using the ‘bounce’ to get out of the bottom of a squat (who should do it and who shouldn’t). Dynamic Warm Up Option: 3 rounds of 10 air squats, 10 ring rows, 10 kb swings, 4 'halos' per side. Then 5,4,3,2,1 with an [...]

flippin malarkey

Wednesday – March 06, 2019 – 190306 Context: Practice – Stay standing and moving during the rest to aid in recovery. Dynamic Warm Up Option: 200m run with med ball or 2 min row, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 spiderman lunges [...]

annie

Tuesday – March 05, 2019 – 190305 Context: Practice – Think about your breathing on each movement. When to breathe, and when to lock the abdominal wall. Dynamic Warm Up Option: 2 min jump rope, then 2 sets of 10 sit ups with legs straight, 10 kb swings, 10 scap pull ups, 10 [...]

sickle and hammer

Monday – March 04, 2019 – 190304 Context: Competition – Practice your mental prep before starting the metcon (as if you were about to do this in competition). Visualize your plan, having a judge, a crowd, etc. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: 30s on, 30s off, for 5 [...]

dog is my pilot

Saturday – March 02, 2019 – 190302 Context: Practice – Count reps for your partner Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: None. Strength: none Super Set: none Metabolic Conditioning: “Dog is my Copilot” 3 rounds for time. 15 partner deadlifts (Health: 85lb/ Athletic*: 125lb/ Performance: 185lb) 30 partner wall ball -each 'shot' [...]

carjacked

Friday – March 01, 2019 – 190301 Context: Competition – After a thorough warm up, go as fast as possible on the metcon Dynamic Warm Up Option: 3 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Then 3 sets of 10 kb swings, 10 goblet squats, 5 kb halos [...]