TC Upper Body Push/Pull Yellow
Traffic Control
Traffic Control Upper Body Push/Pull Yellow is designed for the athlete whose symptoms are provoked by heavy or high-volume upper body push/pull movements (e.g. shoulder to overhead, push ups, pull ups, toes to bar, etc). Traffic Control Upper Body Push/Pull Yellow aims to correct imbalances while gradually increasing upper body volume each week, helping those who have leveled up from Traffic Control Upper Body Push/Pull Red or who wish to return to regular training without fear of reinjury.
Joint Prep
A
2 rounds: 30sec ea direction quadruped scapular CARs 5ea half kneel KB front rack rotation 30sec ea direction quadruped hip CARs **cap at 10 min**
Heat Up
B
3 rounds: 8-12 cal AB 6ea suitcase split squat (2 down/2 up tempo) @ mod load 30sec front rack barbell hold @ 30% of your best estimated front squat 30sec hollow hold (bend knees as needed)
C1
Front Squat
3 x 6
C2
SA DB Press
8, 6, MAX
16-20 min EMOM
D
1) 2-3 pushups for quality, bear crawl in remaining 40sec 2) 40sec sandbag bear hug carry @ mod load 3) 40sec suitcase walking lunges @ mod load 4) 8-12 cal AB (40sec max) x 4-5 rds NOTES: **1 rep = 5 feet for carries, lunges, and crawl substitute **push up: elevate as high as needed to avoid discomfort **sandbag bear hug carry: goblet carry if no sandbag
Joint Prep
A
2 rounds: 5ea single arm blackburns 5ea half kneel windmill @ light weight/fist only 5ea 90/90 trunk flexion **cap at 10 min**
Heat Up
B
3 rounds: 8-12 cal row (1:00 effort) 6 goblet sumo goodmorning @ 2111 tempo, mod load 20-30sec bent over barbell row hold @ load you can hold PERFECT form 20sec pike hold on floor **row hold: focus on squeezing shoulder blades down/together, no rising of shoulders towards ears! **10 min time cap***
C1
Rearfoot Elevated DB RDL
3 x 6
C2
Knee Supported DB External Rotation
8, 6, MAX
C3
Pendlay Row
3 x 6
C4
Bent Over Seesaw Row
3 x 6
15 min AMRAP
D
5 ring row (2 down/2 up tempo) 10(5ea) alternating single arm KBS @ mod load 15 abmat situps 10-15 calorie row NOTES: **after 4 rounds, sub ring row for 30sec plank on elbows
Joint Prep
A
2 rounds: 30sec ea direction glenohumeral CARs 5ea half kneel thoracic rotation @ wall w/ lift off 30sec ea 90/90 hip rotations **cap at 10 min**
Heat Up
B
10 min for quality: 1:00 erg bike 6ea goblet lateral box step ups @ mod load/height you can control well 15-20sec top of dip holds (matador or 2 bench/DBs if no available matador) 6ea half kneel pallof rotational twist 6 inchworm + T rotations
C1
Single Arm Farmers Carry
3 x 40
C2
Close Grip Bench Press
3 x 6
C3
Seesaw DB Bench Press
3 x 6
Intervals
D
90 sec on 10(5ea) landmine press @ mod load you can move well erg bike in remaining time **45sec rest** 90sec on 10 landmine squats @ mod load you can move well erg bike in remaining time **45sec rest** x 4 rounds
Joint Prep
A
2 rounds: 30sec ea direction feet assisted hanging scapular CARs 5ea sidelying thoracic windmill 5ea alternating shin box bridge **cap at 10 min**
Heat Up
B
2-3 rounds: 8-12 cal AB 6ea single leg RDL (2 down/2 up tempo) @ mod load 30-40sec marching top of glute bridge hold on bench, hold DB at waist for extra challenge 15-20sec top of chin up hold** ***foot assist as needed, you can try this way on the box or put a bar in the low rack and feet assist as needed, focus on engaging lats by pulling down against the bar!
C1
Barbell RDL
3 x 6
C2
SA DB High Pull
8, 6, MAX
C3
Powell Raise (on floor)
8, 6, MAX
Chipper x 2
D
For time: (10:00 time cap) 10 slam ball @ mod load 15 box jump overs 20(10ea) gorilla row @ mod load 25 tuck ups or V up 30 cal AB **2:00 rest** For time: (10:00 time cap) 30 cal AB 25 tuck ups or V up 20(10ea) gorilla row @ mod load 15 box jump overs 10 slam ball @ mod load **Time to complete task includes rest** NOTE: **Box jump over: if it hurts to jump, perform 15 box step overs holding the slam ball
Katie Calanca, DPT
• Licensed Physical Therapist (NY State) • B.S. in Kinesiology • CrossFit Level 2 Trainer – CrossFit South Brooklyn • CrossFit Adaptive Training Certified • Functional Range Conditioning Mobility Specialist (FRCms) • Functional Movement Screen Provider (FMS) • Former ActiveLife Staff (2016–2021) • Completed OPEX CCP Course
Emily B
CrossFit Competitor/Ultramarathon Runner
Verified Athlete"I came to Katie for help recovering from ACL surgery. At 1.5 years post op, I still struggled with significant weakness and limited mobility. I started the Yellow program, and within a week, I already felt stronger and more confident. The program challenged me both physically and mentally."
David B
CrossFIt Competitor/Hybrid Athlete
Verified Athlete"I didn’t know if I’d ever lift heavy or compete at a high level again after my back injury, but Katie got me there. I not only got back to competing, I’ve won functional competitions, powerlifting meets, 5K races and qualified for CrossFit quarterfinals twice."
Erin S
Powerlifter/D1 Soccer Athlete
Verified Athlete"I had low back injuries off and on for years that left me disconnected from the gym and movement, as well as defeated. Katie’s programming was so smart, it allowed me to build strength and stamina while also having fun. She instilled confidence in me to do many of things I love, pain free."
Stephanie A
CrossFit Competitor
Verified Athlete"Since working with Katie, I can confidently say that not only has my knee pain stabilized and gone away, but my general strength has gone up and I’m more secure at higher weights than before. I really can’t recommend her expertise enough! If you want to hit PRs without pain, SIGN UP NOW!"
