TrainFTW

Lower Leg Soft Tissue Prep You will need a foam roller and a hard ball. Complete each exercise 3 times on each leg before moving on. The Calves With a foam roller Complete in 3 spots on each leg: 3-5 Roll forward and back 3-5 Roll side to side The Peroneals With a foam roller Complete in 3 spots on each leg: 3-5 Roll forward and back 3-5 Roll side to side The Anterior Tibialis With a hard ball Complete in 3 spots on each leg: 3 Circles, right 3 Circles, left 3 Lift toe and release toe The Bottom of the Foot With a hard ball 1:00/1:00 Roll bottom of foot

"Modified Hinshaw Running Warm-up"

10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet 10yds = 9.1m

Every 2:00 for 6:00 (3 sets): Set 1: 100m Run (50-70% build-up) Set 2: 100m Run (60-80% build-up) Set 3: 100m Run (70-90% build-up) *Start each run at the low % and build to the high % over 100m.

Run

For Completion

Squatted Calf Raise

3 x 15

Anterior Tib Raises

3 x 15

Single Under

3 x 1:00

Multi-Functional Warm-Up (Push/Pull/Squat)

5 Rounds 0:50 Walk/jog 0:10 Run/Sprint 3 Rounds 5/5 Cossack squat 5 Back extension, inch worm, push-up, inchworm, boot strapper, back extension. 3 Rounds 10 Bus driver 10 Bent over rows *Use a light plate or other light weight.

Kipping Pull-up Progression

5 Beat swing stops 3x 2 Beat swings + 1 kip 3x 2 Beat swings + 1 kipping pull-up 3x 2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill) 3-5 Link kipping pull-ups -Use the supine barbell row as needed. Complete as much of the warm-up as possible. Or: 5 Supine bar/ring rows at easy angle 5 Supine bar/ring rows at medium angle 5 Supine bar/ring rows at challenging angle

1 Round for time: 5 Pull-ups 10 Push-ups 15 Air squats Perform this round as fast as possible. Use 80% of this time as a guide to your overall pace for "Cindy." For example, test time = 0:40. Test time multiplied by 1.2 = 0:48 target round time. Pull-ups -If unable to complete 5 pull-ups consecutively, but able to perform 3.... no scale. -If unable to complete 3 pull-ups consecutively, use a band for assistance. -If no band, perform ring rows or supine barbell rows at a challenging angle. Push-ups -If unable to complete 5 push-ups consecutively, perform low band assisted push-ups. -If unable to set up low band puch-ups, perform 10 box push-ups. Air squats -If unsure of squat depth, use a medicine ball below you as a judge of depth. -If needed, use a rack upright for assistance.

Cindy

"Cindy" Complete as many reps as possible in 20:00 of: 5 Pull-ups 10 Push-ups 15 Air squats Score is total number of reps completed. This is a classic CrossFit pull/push/squat workout where the reps per round are limited to keep the intensity high throughout the 20:00. An important part of this workout is a consistent range of motion. Pull-ups: arms straight at bottom, chin over at top. Push-ups: arms straight at top, chest touching at bottom. Squats: Hips extended at top, crease of hip below knee at bottom. Using these metrics, it may be necessary to set aside old scores in favor of a new benchmark. Pull-ups -If unable to complete 5 pull-ups consecutively, but able to perform 3.... no scale. -If unable to complete 3 pull-ups consecutively, use a band for assistance. -If no band, perform ring rows or supine barbell rows at a challenging angle. Push-ups -If unable to complete 5 push-ups consecutively, perform low band assisted push-ups. -If unable to set up low band puch-ups, perform 10 box push-ups. Air squats -If unsure of squat depth, use a medicine ball below you as a judge of depth. -If needed, use a rack upright for assistance.

Chest Supported Dumbbell Row

3 x 15

Snatch Grip Barbell Shrug

3 x 15

Hang Muscle Snatch - Weightlifting

3 x 15

Dynamic Back Sequence (4 Moves)

Dynamic Back Sequence Four Moves ~6:00 10 Happy Baby Hip flexor stretch, 10 each movement each leg Hamstring stretch, 10 each movement each leg 10 Dynamic butcher block *See video for moves and follow along with Matt.

Jumping Soft Tissue Prep

Jumping Soft Tissue Prep Seated barbell lower leg smash, 2 rounds each leg: 5 Side to side. 5 Forward and back. 5 Toe circles, clockwise. 5 Toe circles, counter-clockwise. Seated LAX ball soleus smash, each leg: 0:30 Legs 90º and press and roll LAX ball against length of tibia. Double Under Progression (3 Step) 10 Swing and catch 20 Jump + 2 claps 20 Double unders Movement/equipment options: For today's workout -If 0-5 reps consecutively, perform 15 reps per round of double unders. -If 6-10 reps consecutively, perform 20 reps per round of double unders. -If > 15 reps consecutively, perform 27 reps per round. -If you're currently a lost cause or do not have a rope, perform 27 stick jumps.

Toes to Bar Progression (3 Step)

Toes to Bar Progression (3 Step) 10 Kip swing 5 Knees to elbows 5 Knees to elbows + kick + fast return Equipment options: Today's option for the toes to bar is tuck-up or v-ups. 10 Scap retration push-ups 5 Tuck-ups 5 V-ups

Push Press Progression (3 Step)

Push Press Progression (3 Step) With a pair of light dumbbells or PVC: 5 Against a wall, dip and drive 5 Away from wall, dip and drive 5 Dip, drive, and press + 5 Push press (workout weight) *Use dumbbells if you have them, 40lbs/25lbs each. -Use a barbell (95lbs/65lbs) if no dumbbells.

3 Rounds for time: 27 Double unders 21 Dumbbell push press (40lbs/25lbs each) 15 Toes to bar 9 Burpees This a moderate duration, moderate to high intensity workout, with a few higher skill exercises. Read the scaling options to achieve the aforementioned stimulus. Double unders -If 0-5 reps consecutively, perform 15 reps per round of double unders. -If 6-10 reps consecutively, perform 20 reps per round of double unders. -If > 15 reps consecutively, perform 27 reps per round. -If you're currently a lost cause, perform 27 or do not have a rope, perform 27 stick jumps.. Push press -Reduce load until able to perform 10 reps consecutively. -Use a barbell (95lbs/65lbs) if no dumbbells. Toes to bar - V-ups or V-Tuck. Burpees -No scale today.

Reverse Grip Shoulder Presss

3 x 15

Around The World

3 x 12

ATYT

3 x 10

Shoulder Stretch Sequence (B)

Shoulder Stretch Sequence (B) 2 Rounds each arm: 0:45 Facing band 0:45 Arm up and over 0:45 Elbow in band *Go through the series on the left arm, and then go through the series on the right arm.

Mobility- Straddles, Shoulders, Bridges

If time allows: Straddle Drills: 2X 0:20 left, 0:20 center, 0:20 right 2X 0:20 left opposite hand to outside of foot, 0:20 elbows to floor center, 0:20 right opposite hand to outside of foot 2X 0:20 left over and across, 0:20 center hover, 0:20 right over and across Shoulder mobility 0:30 hands on box shoulder stretch 0:30 butchers block stretch Laying face down: 20 pass throughs (move hands closer after every 10 reps) PNF GHD Bridge Stretch: 2x 0:20 relaxed + 0:10 contract + 0:20 relaxed + 0:10 contract + 0:20 relax 4 Sets: 0:10 Bridge Hold *Prop on a wall or bench for decreased difficulty.

Joint Prep Routine

10/10 Turn head side to side 10/10 Look up and down 10/10 Swing head in crescent shape side to side 10/10 Shoulder rolls forward, then back 10/10 Swing one arm up, while other is down 10/10 Swing arms across body at 45º with right arm high, then left arm high 10/10 Full range of motion arm circles forward then back 10/10 Side to side trunk twists 10/10 Straight leg hip circles 10/10 Right leg swings, then left 10/10 Right lateral leg swings, then left 20/20 Butt kickers 10/10 Knee circles 10 Dorsiflexion drops 10/10 Seated ankle circles

3 Rounds NOT for time: 2:00 Air bike 10 Spiderman walk (steps) 10 Lateral walking lunges 2:00 Air bike 10 Scap retraction push-ups 10 Scap retractions (hanging) This active recovery is intended to be completed at an EZ pace. You should be able to easily have a conversation during any exercise throughout this session. Air bike -Feel free to substitute a row or 400m jog.

3 Rounds NOT for time: 10 PVC pass throughs (working hands in closer each set) 0:30 T-spine opener 0:30 Bottom of a squat hold

Dynamic Squat Prep

Dynamic Squat Prep 5/5 Duck walks 5/5 Knee to chest walks 5/5 Quad stretch with reach walks 5/5 Over the hurdle walks 5/5 Toy soldiers 3/3 Seated hip rotations 3/3 +Half lunge 3/3 +Full lunge 3/3 +Squat

Medicine Ball Clean Progression (A)

Medicine Ball Clean Progression (A) 5 Medicine ball deadlift 5 Medicine ball deadlift + shrug 5 Medicine ball front squat 5 Shrug and pull-under 5 Full medicine ball clean (20lbs/14lbs) Equipment/Movement Options: -If unable to perform sets of 5 or more, decrease the weight of the medicine ball or use light dumbbells. -If no medicine ball, use dumbbells squat cleans (20lbs/10lbs each hand). -This is also a great opportunity to use a light sandbag if you have one.

Every 4:00 for 20:00 (5 sets): 15 Medicine ball cleans (20lbs/14lbs) 10 Box jumps (20in) 20 Box step ups, alternating legs (20in) This is a squat focused conditioning piece where the goal is to A) move at a maximum pace for all 45 reps per interval, and B) practice a squat clean with something other than a barbell. At 0:00, you'll perform 15 medicine ball (squat) cleans and then quickly transition to box jumps, then to box step ups and step downs alternating legs each rep. You'll rest until 4:00, where you'll start the next round. Repeat in this manner until 5 sets (20:00) have been completed. Medicine ball cleans -If unable to perform sets of 5 or more, decrease the weight of the medicine ball or use light dumbbells. -If no medicine ball, use dumbbells squat cleans (20lbs/10lbs each hand). -If unable to grasp the technique of the full squat clean, try hang squat clean (shrug and pull under). Box jumps -If unable to perform jumps to Rx box height, decrease box height until able to jump up. -If no box, perform stick jumps (20in). Box step ups -If no box, find an object or stairs that are approximately 20in. -If you must rest during the 20 reps, decrease height of the box.

Partial Sumo Deadlift

3 x 30

Dumbbell Bulgarian Split Squats

3 x 30

Walking Lunge

3 x 50

Dynamic Flow Whole Body (B)

Dynamic Flow Whole Body (B) 3/3 Supine scorpion 3/3 Scorpion + half straddle 3/3 Scorpion+ full straddle 3/3 + Straddle to side, left/right 3/3 + Lateral reach

Set your damper: On a Concept2 rower, press <MENU/BACK>, <MORE OPTIONS>, <DISPLAY DRAG FACTOR>: 0:15 Row @ damper 0 0:15 Row @ damper 10 Now find a damper that corresponds with DRAG FACTOR 135+: 0:15 Row @ X 2 Rounds @ X damper setting: 0:15 Row @ 24SPM 0:15 Row @ 26SPM 0:15 Row @ 28SPM 0:15 Row @ 30SPM 0:15 Row @ 32SPM 0:15 Rest Equipment Options: If you are biking today, do the same warm-up on the bike with SPM. If you are perform sumo deadlift high pulls today, perform: Sumo Deadlift High Pull Progression With a PVC pipe or empty barbell: 5 Sumo deadlift 5 Sumo deadlift shrug slow 5 Sumo deadlift shrug fast 5 Sumo deadlift high pull

Banded Shoulder Stretch Sequence 1:00 Lat and shoulder stretch, right arm 1:00 Hand up and over, right arm 1:00 Elbow in band PNF, right arm 1:00 Lat and shoulder stretch, left arm 1:00 Hand up and over, left arm 1:00 Elbow in band PNF, left arm

Complete as many reps as possible in 7:00 of: 15/10cal Row Max ring row Max dips This is a short intense workout, where you'll be challenged by a cardio exercise followed by two bodyweight exercises. Row the calories as quickly as possible and then perform a max set of ring rows at a challenging angle. After completing the ring rows, transition to either bar or ring dips for a max set. Repeat this sequence until 7:00 has elapsed. Row -If you don't have a rower, use an air bike (15/10cal). -If you don't have an air bike, perform 20 kettlebell sumo deadlift high pulls (24kg/16kg) Ring row -Adjust the angle of your body by moving your feet closer or further from the bar/rings. -If unable to set-up a ring row or supine barbell row, perform dumbbell bent over row with approximately half your body weight. Dips -If unable to perform 5 or more dips unassisted, add a band across rings or bars to assist the dip. -If no bands, use bench dips. Elevate feet to increase difficulty, or bring feet closer to bench to make easier.

Incline dumbbell curls

3 x 20

Poorman's Dumbbell Curls

3 x 20

Racked Biceps Curl

3 x 20

Seated French Press

3 x 20

Narrow Grip Bench Press

3 x 20

Triceps Bench Dips

1 TBSN, Honey 3 Cups, Sushi rice (Cooked) - 1 cup uncooked 250 g, Bananas 20 gms, Walnuts *Trust me and use sushi rice, I've tried others, just not the same.

Preheat oven to 350. Make the sushi rice. Use bag directions or, 1 cup of rice with 2 cups of water. Bring to a boil, cover and turn on low for 20:00. Mash banana Chop super small the walnuts Mix together and add the honey. Once the rice is done add to the mush! Once mixed grab some clear wrap and a ramekin. Weight will vary so you can weigh and divide by 12 is you'd like, but I used 65 grams of mix per ball and that gave me 12. Put 65 grams into the clear wrap and shape in a ball shape. Put on a sheet pan with a light spray of coconut oil (or olive). Once all balls are shaped, place in the oven for 10:00. Let cool and wrap as needed for adventures.

Nutrition Facts Servings 12.0 Amount Per Serving calories 77 Macronutrients per ball Protein 1 gm Carbohydrates 15 gm Fat 1gm % Daily Value * Total Fat 1 g 2 % Saturated Fat 0 g 1 % Monounsaturated Fat 0 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 0 mg 0 % Potassium 83 mg 2 % Total Carbohydrate 15 g 5 % Dietary Fiber 1 g 3 % Sugars 4 g Protein 1 g 3 % Vitamin A 0 % Vitamin C 3 % Calcium 2 % Iron 1 %