Warm Up Outline (10-20min)

Foam Roll (5min)

Warm up (15mins)

Monostructural Movement

-Jump Rope 3x8ea Buddy Lee Warm Up

Active Warmup

-Pass Thrus 10

-Around the Worlds 10ea. way

-Prone Step Ups 10ea.

Dynamic Warm up

-4 Way Skips 1x10ea.

-Skip for height 1x10ea.

-Skip for distance1x10ea.

-Skip for speed 1x10ea.

Joint Mobility

-Shoulder Joint Distraction w/Resistance Band 2x10ea.

-Duck Walk 20 yrds.

Core

-Supine Extended Hold 3×10

-Lever Abdominals w/Med Ball 3×10

Functional Movement

Bar warmup

-Sn. Deadlift+HMS+SP+OHS+Zotes Press 1x5ea.

-MS+PSB+OHS+Zotes Press 1x5ea.

-HSP+PS+HS+Sn. Land+ Sn. Drop 1x3ea.

-SP+HPS+HDS+SB+HSB 1x3ea.

Resistance Training (20-30mins)

-Rack Press 5@45%, 5@55%, 5@65%, 3×5@70%

-Snatch (on the minute) 3@45%, 3@55%, 3@60%, 5×3@65%

-Power Clean (on the minute) 3@45%, 3@55%, 3@60%, 5×3@65%

-Mid-Thigh Clean Pull (clustered 15sec w/ 1min rest between sets) 1x15sec.@70%, 1x15sec.@80%, 1x15sec.@85%, 1x15sec.@90%

-BB Shrug 3×5@80%

Metcon (10-15mins)

Crossfit 21-15-9 reps for time of:
24″ Box jump
KB Swings
Hand Release Push-ups

Cool Down (10mins)

Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement

-Mountain Climbers 1×50

Active Warmup

-Supine Scorpion 5ea.

-Prone Scorpion 5ea.

-Leg Pendulum 5ea. way

-Pass Thrus 20

Dynamic Warm up

-Spiderman Lunge 5ea.

-2 Hand 1 Foot Reverse Lunge 5ea.

-High Knee+Lateral Spiderman 5ea.

Joint Mobility

-KB Shoulder Pendulum 10rotations ea. dir.

-Prisoner Walk 10ea. way

Muscle Activation

-Therapy Squats 8 w/3-1-2 tempo

-Scapula Pull Ups 10

-Scapula Dips

Core

-Rockers 2×15

-Oblique Plank 1x30sec. ea.

Functional Movement

-Bar Warm up

-Deadlift+HMC+FS+Press 5ea.

-MC+HPC+DFS+PJ+Split Jerk 3ea.

-MS+HPS+PSB+SB+Soats Press 3ea.

Resistance Training

-Snatch 3@45%, 3@55%, 2@65%, 2@75%,1@80%, 1@85%, 1@90%

-Clean 3@45%, 3@55%, 2@65%, 2@75%, 1@80%, 1@85%, 1@90%

-Rack Split Jerk Alternating Legs (2 each leg) (Rest 45sec-1min between sets) 4@45%, 4@55%, 4@60%, 5×4@65%

-OH Squat (Rest 45sec-1min between sets) 3×5@45%

-Front Squat (w/Bands or Chains) (Rest 45sec-1min between sets) 10×2@60%

Plyometrics (10-15mins)

-Tuck Jumps 3×3-6

-Split Jumps 2×4-6

-Side Hop 3×6-8

-Fast Skipping 3×10

-Prancing 2×4-6

-Ankle Flip 3×4-6

-Quick Leap 4-8×1-2

Cool Down (5-10mins)

Static Stretching

basic_stretches

Foam Roll (5min)

Warm up (15mins)

Monostructural Movement

-Jump Rope 3x8ea Buddy Lee Warm Up

Active Warmup

-Pass Thrus 10

-Around the Worlds 10ea. way

-Pron Step Ups 10ea.

Dynamic Warm up

-4 Way Skips 1x10ea.

-Skip for height 1x10ea.

-Skip for distance1x10ea.

-Skip for speed 1x10ea.

Joint Mobility

-Shoulder Joint Distraction w/Resistance Band 2x10ea.

-Duck Walk 20 yrds.

Core

-Supine Extended Hold 3×10

-Lever Abdominals w/Med Ball 3×10

Functional Movement

Bar warmup

-Sn. Deadlift+HMS+SP+OHS+Zotes Press 1x5ea.

-MS+PSB+OHS+Zotes Press 1x5ea.

-HSP+PS+HS+Sn. Land+ Sn. Drop 1x3ea.

-SP+HPS+HDS+SB+HSB 1x3ea.

Resistance Training (20-30mins)

-Snatch Press 5@45%, 5@55%, 5@65%, 3×5@70%,

-Snatch (on the minute) 3@45%, 3@55%, 3@60%, 5×3@65%

-Power Clean (on the min) 3/45%, 3/55%, 3/60%, 5×3/65%

-Mid-Thigh Clean Pull (Clusterd 15sec w/ 1min rest between sets) 1x15sec.@70%, 1x15sec.@80%, 1x15sec.@85%, 1x15sec.@85%, 1x15sec.@90%

-BB Shrug 3×5@80%

Metcon (10-12min)

CrossFit 3 Rounds AQAP for Time of:

-KB 1 Arm Swing Snatch + OH Squat 5ea.

-Chin Ups 10

-KB 1 Arm Swing Clean + Split Jerk 5ea.

-Push Ups 10

Cool Down (10mins)

Static Stretching

Chest Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest

Biceps Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Rotate the hands so the palms face to the rear
• Stretch the arms back as far as possible
• You should feel the stretch across your chest and in the biceps

Upper Back Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax
• You should feel the stretch between your shoulder blades

Shoulder Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
• You will feel the stretch in the shoulder
• Repeat with the other arm

Shoulder and Triceps Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place both hands above your head and then slide both of your hands down the middle of your spine
• You will feel the stretch in the shoulders and the triceps

Side Bends

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips
• Bend slowly to one side, come back to the vertical position and then bend to the other side
• Do not lean forwards or backwards

Abdominal and lower back muscles

• Lie face down on the ground in a prone position
• Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine
  
• Contract your gluteus (bum) muscles gently. Hold for ten seconds
• Lift your right arm off the ground, straighten it and point it straight ahead, holding it in the air for 10 seconds
• Return to the starting position
• Repeat with the left arm
• Return to starting position
• Lift your right leg off the ground and hold it there for ten seconds (keep back straight).
• Return to starting position
• Repeat with left leg
• Return to starting position
• lift your right arm and left leg simultaneously and hold them in position for ten seconds
• Return to starting position
• Lift your left arm and right leg simultaneously and hold them in position for ten seconds
• Return to the starting position

Hamstring Stretch

• Sit on the ground with both legs straight out in front of you
• Bend the left leg and place the sole of the left foot alongside the knee of the right leg
• Allow the left leg to lie relaxed on the ground
• Bend forward keeping the back straight
• You will feel the stretch in the hamstring of the right leg
• Repeat with the other leg

Calf Stretch

• Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
• Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor
• Keep your hips facing the wall and the rear leg and spine in a straight line
• You will feel the stretch in the calf of the rear leg
• Repeat with the other leg

Hip and Thigh Stretch

• Stand tall with you feet approximately two shoulder widths apart
• Turn the feet and face to the right
• Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
• Gradually lower the body
• Keep your back straight and use the arms to balance
• You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg
• Repeat by turning and facing to the left

Adductor Stretch

• Stand tall with you feet approximately two shoulder widths apart
• Bend the right leg and lower the body
• Keep you back straight and use the arms to balance
• You will feel the stretch in the left leg adductor
• Repeat with the left leg

Groin Stretch

• Sit with tall posture
• Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
• Resting your hands on your lower legs or ankles and ease both knees towards the ground
• You will feel the stretch along the inside of your thighs and groin

Front of Trunk Stretch

• Lie face down on the floor, fully outstretched
• Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground
• You will feel the stretch in the front of the trunk

Iliotibial Band Stretch

• Sitting tall with legs stretched out in front of you
• Bend the right knee and place the right foot on the ground to the left side of the left knee
• Turn your shoulders so that you are facing to the right
• Using your left arm against your right knee to help ease you further round
• Use your right arm on the floor for support
• You will feel the stretch along the length of the spine and in the muscles around the right hip

Quadriceps Stretch

• Lie face down on the floor, resting your fore-head on your right hand
• Press your hips firmly into the floor and bring your left foot up towards your buttocks
• Take hold of the left foot with the left hand and ease the foot closer to you buttocks
• Repeat with the right leg
• You will feel the stretch along the front of the thigh

Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement

-Bear Crawl 20yrds.

-Crab Crawl 20yrds.

-Inch warm 20yrds.

Dynamic Warm up

-High Knee Tuck + Lunge + Twist 5ea

-Two Arm 1 Leg + Reverse Lunge 5ea

-Half Butterfly + Spider-man 5ea

-Two Arm 1 Leg + Reverse Lunge + Opp. Heal Touch 5ea

-High Knee + Lateral Spider-man 5ea

-Pass Thrus 1×12

Joint Mobility

-OH Scap Throws w/ Swiss Ball 20

-Lateral Band Walk 10ea

Muscle Activation

-Therapy Squats 10 w/3-1-2 tempo

-Scapula Pull ups 10

Core

-Deadbugs 30sec

-Prone Plank 1x30sec.

-Oblique Plank 1x30sec. ea.

Balance

-Single Leg Squat Touch Down 10ea.

- Hand Stand Lean & Pull Away 30sec.

Functional Movement

-Bar Warm Up

-Deadlift+RDL+BOR+HMC+FS+Rack Press 10ea

-Ground to Knee+Knee to Explosion Point+Explosion Point to Full Extension+Full Extension to MC+Full Extension to Shrug Clean 10ea

-Explosion Point to High Pull+Explosion Point to PC+Explosion Point to 2/3 Clean+Explosion Point to Clean 5ea

-Knee to High Pull+Knee Point to PC+Knee Point to 2/3 Clean+Knee Point to Clean 5ea

Reactive Warmup

-Hang Power Clean3x3 (go on voice cue)

-Forward/Reverse Shuttle 2-4×4-6 (direction change on hand cue)

-Lateral Shuffle 2-4×4-6 (direction change on hand cue)

Resistance Training (45-55mins)

-Back Squat 5@50%, 3@60%, 2@70%, 2×5@80%, 2×4@85%, 2×3@90%

-Bench 5@50%, 3@60%, 2@70%, 2×5@80%, 2×4@85%, 2×3@90%

-Deadlift 5@50%, 3@60%, 2@70%, 5@80%, 4@85%, 3@90%

-BOR 6-8×5@80% of 1RM Bench Press

-Reverse Hyperextensions 3×10

-Rockers 3×10

-Full GHD Sit Ups 3×10

-Russian Twists 3x15ea

-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

-Neck Rotation
1. Relax
2. Slowly roll your head around in a full circle, keeping your back straight
3. You may feel the need to hold the stretch at a particular position if it feels tight, but do not strain
4. Continue for approximately 10 seconds

-Shoulder Rotation
1. Slowly rotate one shoulder at a time
2. Rotate in forward and backward directions in a large circular motion
3. Continue for approximately 10 seconds in each direction

Trunk Rotation
1. Place hands on hips
2. Rotate trunk, bending forward, to right, backward and to left
3. Continue for approximately 10 seconds

-Rock Squat
1. From a standing position, slowly lower hips to squatting position
2. Rock back and forth several times, attempting to squat progressively lower
3. Turn and face to the right, straightening right leg and stretch right hamstring
4. Hold stretch for 10 seconds
5. Repeat for left leg

-Hamstrings Stretch
1. From lunge position, place knee on ground, lean forward on top of thigh
2. Slide back leg as far back as possible
3. Keeping chest on thigh, move hips back, straightening out forward leg
4. Relax and hold for 10 seconds
5. Slowly return to standing position
6. Repeat for opposite leg

-Arms Back (Chest/Shoulder Stretch)
1. From a seated position, place hands on ground with arms behind torso
2. Slowly move hips forward until stretch is felt in chest and shoulders
3. Hold stretch for 10 seconds

-Knee Over (Glute/Back Stretch)
1. Lay back with knees bent
2. Pull right leg across your body
4. Keep upper back, head and shoulders flat on the floor
4. Hold for 10 seconds
5. Repeat for other side

-Modified Hurdle
1. Sit with right leg straight, keeping foot upright
2. Tuck left foot into the inside of the right thigh
3. Slowly bend forward from the hips toward the right foot, keeping your back straight
4. Bring your chest to your right thigh
5. Relax and hold for 10 seconds
6. Repeat for opposite leg

-Piriformis Stretch
1. Place left foot over right knee and lie back
2. Grasp right shin and slowly bring right knee to chest
3. Relax and hold for 10 seconds
4. Repeat for opposite leg

-Butterfly
1. Sit with soles of your feet together, holding onto your toes
2. Use your elbows to gently push to the inside of your thighs until you get a good, even stretch
3. Relax and hold for 10 seconds
4. Repeat

-Lunge (Hip Flexor Stretch)
1. Move right leg forward until right knee is directly over the right ankle
2. Keeping back leg straight, gently lower your hips to create an easy stretch in the front of the hip
3. Hold for 10 seconds
4. Repeat for other leg

-Quadriceps Stretch
1. Maintain position with one knee on ground
2. Grasp shin with and pull lower leg toward hamstrings
3. Slowly lean back toward ground, keeping your back straight
4. Relax and hold for 10 seconds
5. Repeat for opposite leg

-Calf Stretch
1. With hands on ground, move feet back until left knee is nearly straight and cross right leg behind
left leg
2. Press left heel toward ground to create an easy stretch in the calf
3. Hold stretch for 10 seconds
4. Repeat for other leg

Rest

Warmup (5-10mins.)

Foam Roll

Joint Mobility

- Therapy Squats 3×5

- OH Scapula Throws w/Swiss Ball 3×10

Muscle Activation

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

- Serratus Press 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core Activation

- Lever Abdominals w/Med Ball 3×10

- Plank 3x30sec. w/plate on back

Functional Movement

- Bar Warmup

- Deadlift+RDL+BOR+MC+FS+Press+Good Morning 1x5ea.

- Sn. Deadlift+HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.

Olympic Lift Training (30-40mins.)

- Snatch 2@60%, 2@70%, 2@75%, 3×2@80%

- Clean 2@60%, 2@70%, 2@75%, 3×2@80%

- Jerk 2@60%, 2@70%, 2@75%, 3×2@80%

Core Training

- Full GHD Sit Ups 2×8

- GHD Extensions 2×8

Plyometrics Training (10-15mins.)

- Med Ball Scoop Toss 3×3

- Single-Leg Stride Jump 3×5

- Knee-Tuck Jump 3×3

- Incremental Vertical Hop 3×3

- Quick Leap 4×2

- Floor Kip 3×1

- Side Hop 4×6

- Single-Leg Hop Progression 3×5

- Depth Jump 4×3

- Depth Jump Leap 3×3

- Combination Jumps and Bounds 3×3

Cool Down (10-15mins.)

- Static Stretch

Warmup (10-15mins)

Foam Roll

Chinese Warmup

- Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)

Core Activation

- Hyper Row 3×10

- Medicine Ball High Low Seated Twists 3x10ea.

Muscle Activation

- Hand Stand Balance (look at toe to hand) 3x15sec.

- Hand Stand Lean & Pull Away 3x10sec.

- Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Bar Technique (20-30mins.)

- Barskie SD+HHMS+OH Squat 2×10

- Barskie HSP+HPS+DS 3×5

- Barskie Deadlift+HHMC+PP 2×10

- Barskie HCP+HPC+DC 3×5

- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Resistance Training (10-15mins.)

- KB Swing 2×10

- KB Woodchops 2×10

- 1 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 2 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 1 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- 2 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- Turkish Get Up 2x5ea.

- KB Windmill+Curl+Press 2x10ea.

Gymnastics (10-15mins.)

- Archer Pull Up (Fit Up) 4×10

- Archer Push Up (Fit Up) 5×10

- Leg Swings 5×10

Cool Down (10-15mins.)

- 90′  OH Wall Sit 3x1min.

- Deadlift Static Hold 3x30sec.

- Static Stretching

The boys at the Darkside giving me pointers on how to hitch!