I often refer to having tight ankles as having a bad foundation under your house. It doesn’t matter how nice your house is,  if you’ve got foundation issues then you have major problems from the ground up. Similarly, if your ankles are tight your hips won’t sit right and your torso/shoulders won’t be in a position to support a barbell correctly in an overhead squat. Basically if your ankles are tight, your knees won’t sit far enough over your toes and you will have to overcompensate either by collapsing inward at the knee or putting your shoulders in an unstable/weak position. This video explains a few ways in which to target the muscle and connective tissue associated with ankle. These stretches can be done before or after class and should be done on a regular basis if you are tighter than normal.

Welcome Back! Fall off the wagon a little these past few weeks? That’s okay and we don’t blame you. However, we will blame you if you don’t make the effort to fix it! Make coming to classes part of your daily routine again starting today. See you at the gym.

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Monday 1/4

A) Warm up to 80% back squat in 8 min

B) Every 3 min x 9 min (3 sets)

– 5 back squats @ 80-80+%

C) 2 sets:

With a 5 minute running clock, complete:

– 500/400 Meter Row or 400m run

– 40 Kettlebell Swings (70/53,53/35)

– AMRAP wallballs in remaining time

R5M between sets.

D) Mobility: barbell quad mash x 1-2 min per side

 

Tuesday 1/5

A) Barbell cycling

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated

 

Wednesday 1/6

A) 3 rounds not for time:

– 6 banded YTWLs

– 10m handstand walk (use partner assist if needed)

– 3 broad jumps for distance

B) Every 6 min x 24-30 min (4-5 sets)

– Row 500/400m

– 10 thrusters 95/65

– 10 pull-ups

*More advanced athletes should perform CTB pull-ups.

*If you can’t keep up with every 6 min, scale down meters/reps.

 

Thursday 1/7

A) Banded Deadlift

– 10 banded singles at 65%; R30S between each

*use green band, 5% heavier than 12/16

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 90% (up 2% from 12/16)

Rest 2-3 minutes between sets

B) EMOM x 15 min

1: 12 alternating DB snatches (50-75/20-45)

2: 5-15 ring dips

3: 220/180m row (scale down to 200/150m if needed)

 

Friday 1/8

A) EMOM x 8 min (4 sets)

– Snatch 3 position work at 65-75%

B) EMOM x 10 min (5 sets)

– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%

C) 3 sets not for time:

– 4, 8, 12 or 16 UB T2B (work on connecting reps)

– Lateral sled drag down and back

– AMRAP UB strict then kipping HSPU

D) 500 m row for time

 

Saturday 1/9

8am Masters

9am CrossFit

10am Level 2/Barbell