Workouts Programming Alexandria: 190915-190921

Paul’s Workout Programming for the Week of September 15-21. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.

Mobility and CrossFit Workouts

Mobility Tuneup

Monday: Shins and Ankles

10 Minutes:

  • 60m Walking Bear,
  • 30 TRX Calf Raises,
  • 4 Sissy Squat

8 Minutes

  • Shin Cars
  • Ankle Cars

10 Minutes

  • Ankle Plantar Flexion
  • Dorsiflexion in hurdler pose

20 Minutes

  • Anterior Tibilias smash Lacrosse Ball
  • Calf cupping
  • Ankle scrape
  • Mobility Floss with rotation

10 Minutes:

  • 60m Walking Bear,
  • 30 TRX Calf Raises,
  • 4 Sissy Squat



Mobility Tuneup

Tuesday: Hip Distractions & Hip Health

  • Crouching – band on leg on the floor lean back sitting on the non band leg
  • Hurdler stretch
  • Down dog stretch.  Band on closer leg
  • Half lotus fold- going into flying pigeon prep pose and put band on the hip with the foot on the knee.  Fold forward
  • Lay down band on leg.  Pull to right. Cross leg to the left.  Hold with arm
  • Half kneeling- face anchor point.  Band on leg with knee on floor
  • Leg Abduction on Slider with exercise tubing
  • Abduction with internal external rotation
  • Leg circles with exercise tubing
  • Lay on side ankle weight leg circles
  • Box Hip Lifts
  • Box Pigeon FRC

CoreFit 300

Tuesday: Spartans!

Time to Complete

  • 100 Inverted Row
  • 100 Body Saw
  • 100 Archer Pushups

CrossFit

Tuesday: Strength & Conditioning

  • Back Squat 5-5-5, rest 1:30
  • Deadlift 5-5-5, rest 1:30
  • Dumbbell Man Maker : 40 Reps for Time
“Death By” – Russian Sit Ups : 20 reps + 5 reps / 1 min
Death By Russian Sit Up With a continuously running clock perform: 20 Russian Sit Ups in the first 1 min 25 Russian Sit Ups in the second 1 min 30 Russian Sit Ups in the third 1 min … Continuing this for as long as you are able.

Mobility TuneUp

Total Body TuneUp

  • T-Spine CARS
  • Segmental Back Extension & Flexion Check
  • Hip CARS

PAILS & RAILS

  • Figure 4
  • 90-90
  • M Stretch

Yoga Alignment

Thursday: Poses 1-10

  1. Warrior Pose I  Virabhadrasana I
  2. Warrior Pose II  Virabhadrasana II
  3. Warrior Pose III  Virabhadrasana III
  4. Standing Spinal Twist Pose II
  5. Scorpion Twist Pose
  6. Accomplished Pose  Siddhasana
  7. Bound Angle Pose  Baddha Konasana
  8. Forearm Plank Pose  Phalakasana II
  9. Four Limbed Staff Pose  Chaturanga Dandasana
  10. Bridge Pose  Setubandhasana

CrossFit Beginner

Thursday: AMRAP 20 mins: Rope Pulls, Goblet Squats and Sit-ups

Complete as many rounds as possible in 20 mins of:

  • 6 Rope Pulls
  • 20 Goblet Squats,25/15 lbs
  • max rep Sit-ups

Olympic lifting

Friday: Clean Technique

  • Muscle Clean (5×5)
  • Back Squat (3×5)
  • TRX Pikes (50)

Yoga Alignment 88

Friday: Poses 40-59

40. Upward Salute Side Bend Pose Parsva Urdhva Hastasana
41. Banana Pose Bananasana
42. Gate Pose Parighasana
43. Goddess Pose Utkata Konasana
44. Half Lord of the Fishes Pose Ardha Matsyendrasana
45. Half Pigeon Pose Ardha Kapotasana
46. Happy Baby Pose Ananda Balasana
47. Head to Knee Pose Janu Sirsasana
48. Headstand Pose Salamba Sirsasana
49. High Lunge Pose Ashta Chandrasana
50. Intense Leg Stretch Pose Prasarita Padottanasana
51. Intense Side Stretch Pose Parsvottanasana
52. Lizard Pose Utthan Pristhasana
53. Locust Pose Salabhasana
54. Lotus Pose Padmasana
55. Low Lunge Pose Anjaneyasana
56. Peacock Pose Mayurasana
57. Plank Pose Phalakasana
58. Plough Pose Halasana
59. One Leg Folded Forward Bend Trianga Mukhaikapada Paschimottanasana

CrossFit

Saturday: Chelsea Scaled

WOD

Every 1 min for 20 mins do:

  • 3 Pull-ups
  • 3 Dips
  • 10 Air Squats

Warmup General

2 Rounds

  • 60m Travelling Bear
  • 1 30 Second Handstand Holds
  • 8/8 Kettlebell Squat Cleans 14/10 KG

Warmup Specific

3 Minutes Each

  • Chest Down Bar Raise for Shoulder flexion
  • Cossack Squats for hips
  • Close Range Fly for Chest activation
  • Kickbacks for Tricep Activation
  • Squat Therapy

Mobility / Cool Down

3 Minutes Each

  • Frog Pose
  • Half Pigeon Pose
  • Full Pigeon Pose
  • Standing Forward Fold

Yoga Alignment 88

Saturday: Poses 11-30

Bridge Pose  Setubandhasana

  1. Boat Pose  Navasana
  2. Bow Pose  Dhanurasana
  3. Camel Pose  Ustrasana
  4. Reclining Hero Pose  Supta Virasana
  5. Chair Pose  Utkatasana
  6. Chin Stand  Ganda Bherundasana
  7. Child Pose  Balasana
  8. Rabbit Pose  Sasangasana
  9. Cow Face Pose  Gomukhasana
  10. Crane Pose  Bakasana
  11. Crow Pose  Kakasana
  12. Sphinx Pose  Salamba Bhujangasana
  13. Dolphin Pose  Catur Svanasana
  14. Puppy Dog Pose  Uttana Shishosana
  15. Feathered Peacock Pose  Pincha Mayurasana
  16. Cobra Pose  Bhujangasana
  17. Upward Facing Dog Pose  Urdhva Mukha Svanasana
  18. Downward Facing Dog Pose  Adho Mukha Svanasana
  19. Standing Forward Fold Pose  Uttanasana
  20. Handstand Pose  Adho Mukha Vrksasana
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