Author: SavinRock

Tuesday, February 19, 2019

Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 A1. Single Leg Cross Body Romanian Deadlift can use KB or DB 8reps per side x 4 sets A2. Spoto Bench Press 6 RM @ 85% RPE in 4 sets A3. Banded Single arm scap retraction 10/side x 4 sets B. Workout 2 minutes on / 2 minutes off x 5 rounds 15/10 cal aB 3 dead lifts, 185/125 6 DB devil press, 50/35# 3 Dead lifts, 185/125 max cal bike can scale up to 225/155 for DL use the DB’s that are appropriate for strength…

Monday, February 18, 2019

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Squat to stands x 20 goblet squats x 10 A1. 1 1/4 Front Squat 60-65% RPE x 4×4 A2. Barbell Curls x10x4 @ 80% RPE A3. Banded Pull aparts x15x 4 B. Workout teams of 2. 16 minutes 200m run while partner amraps 5 strict pull ups + 5 thrusters…

Sunday, February 17, 2019

Eva for Eva Eva was the original fire breather for Crossfit. She was recently in a horrible plane crash and is in the ICU.
Eva is a dear friend of @anniekimiko.  A message from Annie: Dear CrossFit Community, We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva.” Her injuries have placed her in the ICU, currently battling a long road to recovery.
Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.
A GoFundMe account (https://www.gofundme.com/team-eva-t) has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.
Sending love, strength and prayers to Eva.
Please use the hashtag #evaforeva Eva for Eva 5 Round for Time Run 800 meters 30 KB Swings 30 Pull-ups For the kB swings: The suggested weight is 70/55. Use a weight that works well for your ability. For the pull ups: You need to be able to do 4 strict pull ups before fighting through kips. If you can’t do pull ups sub in ring rows , ball slams, or cals on the ski erg (20/16)…

Saturday, February 16, 2019

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Squat to stands x 20 goblet squats x 10 A1. Sumo Dead lift x4 reps @ 70-75% x 4 A2. Bench Press tough set of 4 reps in 4 sets B. Workout Teams of 2 must complete the following: 100, 80, 60, 40, 20 – cal on aB 20, 16, 12, 8, 4 – SB over shoulder, 150/100…

Friday, February 15, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Hang Clean + Front Squat (2) heavy single in 10 minutes B. 3 rounds Chin ups x 7-10 reps (weighted) drop into ring rows @ 3030 tempo amrap C. Workout Teams of 2 30/21 cal row partner amraps “Cindy” x20 minutes…

Thursday, February 14, 2019

side lying db ext. rot. x 10/side x 3 Prone 90/90 x 10 x 2 Trap 3 raise x 10/side x 2 DB high pull @ 20-30% of bodyweight x 10/side x 2 Single arm farmers walk x 100’/side A1. KB crossbody RDL. x10/sidex4 A2. DB skull crushers x10x4 A3. DB side lying ext. rot. x10/side x 4 B. EMOM Thursday 1 =150 m run 2=:40 sled push 3= 500m bike erg 4 = :40 heavy farmers walk x20 minutes…

Wednesday, February 13, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Push Press work up to tough triple in 5 sets performed every 2nd minute B. 3 rounds KB supported row x 8/side Tall kneeling banded face pulls x 10 C. Workout 4 minutes on @ 85-90% 4 devils press 8 pull ups 12 box jump overs, 25″ rest 2 minutes x3-4 rounds…

Tuesday, February 12, 2019

Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 A1. Dead lift 70% for 4 reps x 5 sets A2. feet up DB bench press 50×0 – heavy set of 3 reps in 5 sets @ this tempo B. Workout 1 minute on / 1 minute off x 10 (building in weight each time) 1 heavy power clean (from the floor) 3 burpee vertical jumps max calories on aB…

Monday, February 11, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A1) Back Squat work up to a good single for the day in 5 sets A2) Pendlay Row heavy 5 after each set of BS B) Workout 1K row 30 wall balls, 20/14# rest :60 x4 rounds for total work time…

Sunday, February 10, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Part 1 A1 . dB prone row (2020) x 8-10 x 3 A2 . Banded pull aparts x 20x 3 A3. Trap 3 raise x 8/side x 3 B. Part 2 Teams of 2 1 mile run on TF – break up how you want 2K row .- break up how you want 1 mile run – break up how you want…