09212017

CROSSFIT

A. Strict press, 3,3,3,3; rest 2 min

B. Ring muscle ups, accumulate 10-18 quality reps not for time  (12 min cap) *build from last session

sub - * Seated transition drill/rings to hips  12 min or

* Single sided ring rows, 8-10 each sidex4; rest 1:30 between sets

+

4-6 Bar muscle ups * sub 14 CTB

12 STO 135/95#

10-16  Med ball sit ups  

rest 1:30

x3

+

Foam roll thoracic spine, lats

Banded trap stretch

Banded tricep stretch

___

ENDURANCE 

A1.  Weighted strict pull-ups, 3-4x4; rest 1 min

A2. Push jerk, 3,3,3,3; rest 2 min

+

12 min Amrap: 

10 Hang squat clean 135/95

12 Over the bar burpees

+

10 scorpions

Standing quad stretch

Sampson stretch

___

SPORT

OFF

09202017

CROSSFIT

A. Back squat, 4,2,4,2; rest 2-3 min

+

For time:

150 Du's

100 Wall ball 10ft for both, 20/14#

150 Du's

+

:30 sec couch

:30 sec puppy dog

5 Hip Cars in each directionx2

___

ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 12-16 altx3; rest 1 min

+

(Teams of two/one working at a time)

12 min Max cal row

12 min Max 400 m laps

+

Calf/Achilles roll with barbell or stick &stretch

:30 sec half pigeon each leg

5 breaths in upward to downward dogx3

___

SPORT

A. Squat Clean - Build to a Tough Single with good positions

B. 3 Front Squat EMOM for 10 min - Start Moderate, build to maximal effort w/ perfect upper back position

C1. DB Split Squats - 3x10-12/side - rest :45

C2. Wall Balls - 3x50 - rest :45

C3. DU - 3x100- rest :45

C4. Thrusters - 3x15 @95/65 - rest as needed

-goal is UB on WB and Thrusters, scale weights accordingly

+

Ido Portal Squat Routine 2.0

-each position 2x10

+

10 min hip/lower body long hold stretch mobility work

09192017

CROSSFIT

Week 3

A1. :10-:25 sec Hollow body holdx4; rest :20 sec

A2. 8-14 Perfect Vupsx4; rest 1 min

+

AD sprints...........

 

Group 1-

:30 sec on@100%

rest :30 sec

x4

Group 2-

:20 sec on@100%

rest :40 sec

x4

rest to full recovery (5 min minimum)

x2(8 total sprints)

+

10-15 min cool down on AD or Walk

Foam roll glutes, quads

:30 sec couch stretch

___

ENDURANCE

A. Deadlift, 3x3; rest 2 min

B. Side plank, :35-50 secx3 rest :15 sec between sides/1 min between sets

+

3 RFT:

10 Toes to bar or 10 V ups

18 KBS 53/35#

14 Box jumps 24/20

:20 sec puppy dog

:30 sec couch

:20 sec supine twist

x2

___

SPORT

A1. 10 CTB AFAP - rest :30 x5

A2. 6 MU AFAP - rest 2:30 x5

B. 60 HSPU NFT

+

@RPE 8

50/40 Cal Row

10 Rower Facing Burpees

rest 1 min

40/30 Cal Row

10 Rower Facing Burpees

rest 1 min

:10 Row Sprint @RPE 10

rest as needed

x3

+

B1. Single Arm Banded Lat Pull Downs - 3x10/side - rest :30

B2. Single Arm DB Row - 3x10/side - rest :30

B3. Lying DB Pull Overs - 3x10 - rest :30 - keep ribcage down

B4.Supinated Grip Hang from Bar - 3x:40 - rest as needed

09182017

 CROSSFIT 

A. Three position power clean up to 70% 1RMx4; rest 2 min

B. OHS, 3,3,3,3 (same as last week); rest 2 min

10 min Amrap: 

12 Hang power snatch 115/75# 

12 Burpee box jump overs 24/20

+  

10 lateral band step oversx3; rest as needed

___

 

ENDURANCE

A. Back squat, 3,3,3,3; rest 2-3 min

B. Bent over supinated rows, 8x4; rest 2 min

+

8 min Amrap:

14 Thrusters 95/65#

12 Sit ups

10 CTB pullups

+

10 single legged bridgex3; rest as needed

___

SPORT

A. High Hang Squat Snatch x1/Above the Knee Squat Snatch x1/Below the Knee Squat Snatch x1/Squat Snatch x1 - Complex x5 - rest 2 min

B. Power Snatch - 1 EMOM for 10 min - start moderate, add as needed to finish at a tough single

C. Snatch Grip DL - 3x5 - rest 2 min

D1. KBS - 3x10-15 @2/1.5 - rest :30

D2. Weighted Back Ext - 3x10-12 - rest :30

D3. Deadlift - 3x15 - rest as needed

E. Reverse Hyper - 3x12 - rest as needed - light weight, just move

+

15 min low back/hamstring mobility 

09162017

CROSSFIT

A1. 8-12 Lemon squeezersx4; rest :20 sec

A2. 12-16 Alt Bicycle sit upsx4; rest 1 min

+

(Teams of two): 

80 Cal AD 

400 m together  

100 Wall ball 20/14, 10ft/9ft

160 DUs

40- 1 Hang power clean+ front rack lunge each leg 95/65# 

Run 400 m together

+

foam lower extremity and glutes

:30 sec half pigeon

___

ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 10-16 Alt scissorsx3; rest 1 min 

+

@goal race pace Row 3k/run 2 miles ; rest 8 minx2

+

10 min lower body mobility

___

SPORT

21-15-9

Synchro BF Burpees

Synchro OHS @95/65

Synchro CTB

25 Min Cap

+

32 Min EMOM

1 - Row :45 @RPE 9

2 - 8 GHD Sit Ups

3 - AD :45 @RPE 9

4 - 8 Pull Ups

+

5 min arms only AD

5 min banded shoulder stretching

x2

09152017

CROSSFIT

A. Deadlift 4x4; rest 2 min

+

Row 800 m

20 Hang power clean 115#/75#

Row 600 m

15 Hang power clean 135/95# 

Row 400 m

10 Hang power clean 155#/105# 

+

B1. Suitcase carry :30 secx4; rest :15 sec between sides/1 min

B2. Single sided glute bridge, 8x4; rest 1 min

+

Supine twist

Banded three way hamstring stretch

Lacrosse ball quadratus lumborum

___

ENDURANCE

OFF

___

SPORT

A. For Time -Squat Snatches - 5@135/95 - 4@165 - 3@185 - 2@225 - rest 5 min - count attempts - so you only get 2 shots at 225/

+

12 Min AMRAP

4 Alt DB Snatches @50/35

4 TTB

6 Alt DB Snatches

6 6 TTB

8

8…

+

Flight Simulator