CFCody WOD

Workout EMOM x 18 MINUTES MIN 1 - 3 Hang Power Snatch (Building) MIN 2 - 9, 12, or 15 Toes to Bar MIN 3 - 9, 12, or 15 Handstand Push-Ups or Push ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round. FINISHER 3 SETS 12 Barbell Bent Over Rows (Moderate) 1:00 Hollow Flutter Kicks

PureFit WOD

EMOM x 15 MINUTES MIN 1 - 10 cal row/ ski/ bike MIN 2 - 12 knee raises or med ball sit ups MIN 3 - 12 DB push press MWOD PreWOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times.  The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side. PostWOD: Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur. Place a small kettlebell upright on the ground. Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg. Once you find a sore spot, internally and externally rotate the leg. Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead.