Posts By: Randy Hoover

Tuesday:  December 31, 2019

Warm-Up(0:00 – 20:00) Mobility:  Internal Shoulder Rotation Stretch, :60/side 2 Rounds 15 Empty Bar RDLs 12 Empty Bar Front Squats :30 Static Hanging Knee Raise Hold Then…. 3 Tall Power Cleans 3 Power Position Power Cleans 3 Hang Power Cleans (pause in hang) Use an empty bar or light weight. Strength/Skill(20:00 – 35:00) Hang Power more »

Monday:  December 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  15 Duck Walk Steps directly into 15 Spidermans 2 Rounds 15 Banded Good Mornings 10 Assault Bike Cals Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at more »

Friday:  December 27, 2019

Warm-Up(0:00 – 15:00) Mobility:  Single LAX Ball Pec Smash, 1:00/side AMRAP 5 Minutes 20 Box Step Ups 20 Push Ups 16 Goblet Hold Box Step Ups Max Duration Freestanding HS Hold (or plank pushup position) with remaining time Strength/Skill(15:00 – 40:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise more »

Thursday:  December 26, 2019

Warm-Up(0:00 – 15:00) Mobility:  External Hip Rotation Contract/Relax* *External Hip Rotation Contract/Relax: Athletes sit into a squat and wrap their arms around the outside of their knees. Attempt to squeeze the knees together while simultaneously resisting for 5 seconds, then relax and sink further into the squat. Repeat 5-10 times. 200 m row 20 Glute more »

Tuesday:  December 24, 2019

Warm-Up(0:00 – 15:00) Spend some time warming up the movements for the WOD. Merry Christmas from Black Hills CrossFit! WOD(15:00 – 55:00):  Strict 40:00 Time Cap All versions of 12 days are performed like the song:  1, then 2-1, then 3-2-1, etc.  For example: Fitness folks would do 1 DB Front Squat, then 2 DB more »

Monday:  December 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose 1:00/side 2 Rounds 15 Banded good mornings 15 Air Squats 10 Box Jumps 5 Burpees Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at more »

Friday:  December 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder rotation stretch, :90/side 20 Banded Good Mornings 20 Scap Pull Ups 20 Deadbugs Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. Then: Spend time warming up the deadlift bar WOD(45:00 – 55:00):  Strict 10:00 more »

Thursday:  December 19, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 Duck Walk Steps 20 Lunge and Twists 30 S-Arm Russian KB Swings 2 Attempts at a Max Duration Ring Support Hold Strength/Skill(15:00 – 30:00) Back Rack Lunges 5×6 (3 steps per leg – from the rack) WOD(35:00 – 47:00) Fitness AMRAP 12 Minutes 10 Jumping Lunges 10/8 Cal Row/Bike/Ski 10 more »

Wednesday:  December 18, 2019

Warm-Up(0:00 – 20:00) Mobility:  30 PVC Pass Throughs Row 1K Then (Snatch Warm Up): With an Empty Bar, 3 Tall Power Snatches 3 Power Position Power Snatches 3 Hang Power Snatches 3 Snatch Lift Off + Power Snatch* Repeat with 75/55lbs or less *Lift the bar 2-3 inches off the floor, pause 3-5 seconds, then more »

Tuesday:  December 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar 1:00 Run or Row, increasing speed 1:00 A-frame Toe Touches 1:00 Medball Squat Cleans (unbroken) 1:00 Perfect Push Ups 2:00 Max Distance HS Walk or Handstand Hold or Wall Climbs Strength/Skill(15:00 – 35:00) With an empty bar*: 1×8 Pause Dips (no press) 1×8 Pause more »

Monday:  December 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder Rotation, :60 per side 2 Rounds 15 Empty Bar RDLs 15 Lateral Burpees over the empty bar 10 Hanging Scap Squeezes 5 Kip Swings Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing more »

Friday:  December 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 PVC Pass Throughs 30 Squat and Twists* *Squat and Twist: Sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1. Then: Clean Warm Up, :30 Empty Bar Front more »

Thursday:  December 12, 2019

Warm-Up(0:00 – 20:00) Mobility:  20 Front Rack Elbow Pointers 20 Spidermans 2 rounds 12 KB Swings 12 Golbet Squats 12 Burpees Then: Thruster Warm Up 1×8 Pause Thrusters (empty bar or light weight)* *Front squat + pause at the top + strict press (goal is to train full hip extension before pressing in the thruster) more »

Wednesday:  December 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction: 1:30/side 5x :10 Assault Bike Sprints (all out effort – rest as needed between) Strength/Skill(15:00 – 30:00) Spend some time warming up the Handstand Walk (HS holds, wall walks, etc.) Then: Every 2 Minutes for 10 Minutes 25’ Handstand Walk* *If you’re still working on HS walks, either more »

Tuesday:  December 10, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded Internal/External shoulder rotations, 20 per arm* *Banded Internal/External Shoulder Rotations: attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep. 20 Lunges :60 Freestanding more »

Monday:  December 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash on KB Handle Row 400m 30 S-Arm Russian KB Swings (light weight – 15r/15l) 30 Box Step Ups 24/20” Then spend a few minutes practicing the KB Snatch: https://www.youtube.com/watch?v=yaZItbgqZ8E Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do more »

Friday:  December 6, 2019

Warm-Up(0:00 – 15:00) Mobility:  Floss Shoulders, 2:00/side Tabata-ish On a continuous 4:00 clock :15 of Air Squats :15 Rest :15 Dead Hang from Pull Up Bar :15 Rest In the remaining 5ish minutes, spend some time on the rope practicing your rope climbing skills. Strength/Skill(15:00 – 35:00) Back Squat:  4×5 at 90% of your new more »

Thursday:  December 5, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 Duck Walk Steps With a DB or light barbell: 4 Rounds of 3 Thrusters 4 Hang Power Cleans 5 Front Squats 6 Deadlifts Strength/Skill(15:00 – 30:00) Deadlift:  5×3 (increasing weight across all sets) WOD(35:00 – 53:00) Strict 18:00 Time Cap Fitness For Time 30 Wall Balls 40 KB Swings 50 more »

Wednesday:  December 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Scap Smash with LAX ball or foam roller: 2:00/side 2 Steady Rounds 10 Cal Row/Bike/Ski 20 Double Unders Then, with an empty bar: 2 Muscle Snatch 2 Snatch Grip Behind the neck Push Press 2 High Hang Power Snatch (above the knee) 2 Low Hang Power Snatch (below the knee) 2 more »

Tuesday:  December 3, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded pigeon pose: 1:30/side 1:00 Squat Hold 15 Burpees 1:00 Squat Hold 15 Air Squats 1:00 Squat Hold 15 Empty Bar Jump Squats Then, with an empty bar: 2 Muscle Cleans 2 Tall Clean Power Cleans 2 Power Position Power Cleans 2 Hang Power Cleans 2 Touch and Go Power Cleans more »