11182017

CROSSFIT

A1. Bench Press - 3x4-6 - rest 1 min

A2. Weighted Pull Up - 3x4-6 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

3 RFT

20 TTB

20 Thrusters @75/55

+

10-20 min z1 on bike or rower

get off bike every 2 min and perform :30 shoulder scratch test stretch

___

ENDURANCE

Row 3k

Run 4 miles

___

SPORT

2 Person Teams for Time

4 RFT

50 Synchro WB

100 DU

30 Alt DB Snatches @50/35

-alt who does the DU and snatches every round

+

7-10 Synchro CTB EMOM for 10 min

-change partners every few minutes

11172017

CROSSFIT

A. High Hang Squat Clean x2/Mid Thigh Squat Clean x2 - rest 2:00

B. Flat Foot Clean Pull - 3x5 - rest 2 min

+

Row 2k

100 DU

50 Burpees

25 Power Cleans @135/95

+

10-20 min z1

get off the bike every 2 min and perform 10 toe touches and 10 lunges

___

ENDURANCE

OFF

___

SPORT

17.2

12 MIN AMRAP

2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans

11162017

CROSSFIT

A1. 3-5 MU - rest 1:00 x3

A2. 3-5 Bar MU - rest 1:00 x3

*A1. Ring to Hips - 5x5 - rest 1:00

A2. Strict Ring Dips - 5x5 - rest 1:00 - make sure to work full ROM

**A1. Bent Over Barbell Row - 3x10-12 - rest 1:00

A2. DB Bench Press - 3x10-12 - rest 1:00

+

10 Min EMOM

1 - 3-5 HSPU - Sub HEAVY DB Strict Press

2 - 3-5 CTB - Sub Kipping PU - Sub Kneeling Barbell Pull Ups

+

B. Lying Barbell CTB 2121 w/ perfect positions- 3x10-12 reps - rest 2 min

C1. Foam Roll Lats/Thoracic Spine x2

C2. Puppy Dog hold - 2x1:00

___

ENDURANCE

A.  Squat clean, 2,2,2,2; rest 2 min (no misses/moderate loads)

B.  Weighted dips, 3-4x4; rest 2 min

+

3 RFT:

12 Toes to bar (sub lemon squeezers)

14 Box jumps 24/20:

16 Alternating lunges 45/25#

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

___

SPORT

OFF

11152017

CROSSFIT

A. Front Squat - 3x8 - rest 2 min - 

B. Zombie Front Rack Walking Lunge - 3x20 steps - rest 1 min

+

Max UB Wall Balls @20/14

rest 3:00

x3

*Choose a weight/height where you will be able to do atleast 30 reps

*Stop at 200 total reps

+

C1. Foam Roll Quads/IT Band x2

C2. Seiza Sit 1:00 Hold x2

___

Endurance

A1.  High to low banded rotations, 10x3; rest :20 sec

A2.  Side plank, :45-:55 sec x3; rest :20 sec

A3.  V ups, 12-14x3; rest 1 min

+

Teams of two (3 rounds each, alternate each round)

6 Rounds for time:

50 Du's

Row 750 m

+

Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

___

SPORT

A. Accumulate 50 pistols NFT focusing on cycling alt reps with full extension on every rep

B. Power Snatch - 5x1.1 - rest :20/2 min

C. Snatch Pulls - 3x3 - rest 2 min - straps/perfect positions

+

10 Power Snatches @115/75

10 Thrusters @115/75

10 BBJO @24/20

75 DU

rest 1:1

x3

rest to full recovery

x2

-make sure BB, box and rope are all tight with focus on smooth transitions

+

20 min low back/hamstring/hip mobility

11142017

CROSSFIT

Run 400m @85%

:45

Row 500m @85%

rest 2 min

x5

try and hold splits from last week

+

A1. Dorsiflexion Stretch - 3x1:00 hold/side - rest :30

A2. Ankle CARs - 3x3 slow controlled reps in both directions - rest 1:00

___

ENDURANCE

A.  Hang power clean, 3,3,2,2; rest 2 min

B.  Weighted Ghd hip extensions, 6-8x4; rest 2 min

+

40-30-20-10

Cal AD

10 KBS/10 Burpees after each round  (4 sets total)

+

Three way banded hamstring stretch

5 Glute bridges each legx3; rest as needed

Foam roll glutes and thoracic spine

___

SPORT

Warm Up - 500m Row +25 ft hs walk x4

 

A. Perfect Ring Kips x4/ Perfect Ring to Hips x4/ MU x4 - Complex x5

rest as needed

+

5 Wall Facing HSPU

10 Bar MU

5 Strict HSPU - sub 20 UB Wall Balls AHAP for those who need WB specific shoulder endurance

rest as needed

x4

+

B. 10 Pull Ups/5 CTB - complex x5 - rest as needed - focus on perfect positions

C1. GHD Sit Ups - 4x15 - rest 1:00

C2. Lying DB Pull Overs @24x1 - 3x6-8 - rest as needed

D1. Plank Hold - 3x1:00-1:30 - rest :30

D2. Side Plank - 3x1:00/side - rest 2:30

+

20 min shoulder/lat/neck mobility/movement work

11132017

CROSSFIT

A. High Hang Squat Snatch x2/Mid Thigh Squat Snatch x2 - complex x3 - rest 2 min

B. Flat Foot Snatch Pull - rest 2 min

+

21-15-9

Cal Row

Power Clean @135/95

+

C1. 3 Way Banded Stretch - :45 hold in each positions x2

C2. Couch Stretch - 1:00/side x2

___

ENDURANCE  

(Week 3)

A. Front squat, 3,3,3,3 up to 75% of 3RM; rest 2 min

B. Bent over barbell rows, 6 repsx4; rest 2 min

Run 800 m then:

3 RFT:

12 unbroken thrusters *try and increase from last week

14 pull ups

C1. Single leg glute bridge, 8x3; rest 1 min

C2. Standing dumbbell flies, 8-10x3

___

SPORT

A. 3 DB Squat Snatches/ 3 DB OHS/ 10 Alt Step Single Arm DB Walking Lunges - rest 1:30 b/w sides - complex x6 *3x/side*

-really prioritize positions here, work to have a solid shoulder position with a locked elbow on all movements

+

Row 500m @85%

10 Squat Snatches @135/95

rest 2:30

Row 500m @85%

7 Squat Snatches @185/135

rest 2:30

Row 500m @85%

3 Squat Snatches @225/155

+

Row 500m @85%

10 Squat Clean and Jerks @185/115

rest 2:30

Row 500m @85%

7 Squat Clean and Jerks @225/145

rest 2:30

Row 500m @85%

3 Squat Clean and Jerks @275/175

+

10 Clean Grip DL @135-165/95-125

rest 1:00

x10

Focus here is absolutely perfect positions, this portion should be at RPE 6-7

11122017

CROSSFIT

Run 200m

7 KBS @2/1.5

9 Burpees to a 6" target

rest 1:00

x10

+

A1. Alt Side to Side Cosack Squat - 3x10 - rest 1:00 - very light weight movement work

A2. Air Squats @2411 - 3x5 - rest 1:00 - focus on upper back positions

A3. Choose your own Lower Body Stretch - 3x1:00 hold - rest as needed

-select a stretch where you need it (couch stretch, seiza sit, hamstring, etc)

___

ENDURANCE

OFF

___

SPORT

OFF

11112017

CROSSFIT

A1. Bench Press - 3x6-8 - rest 1 min

A2. Weighted Pull Up - 3x6-8 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

For Time

Run 800m

100 DU

25 STO @95/65

25 Pull Ups

100 DU

Run 800m

+

10-20 min z1 on bike or rower

get off bike every 2 min and perform :30 shoulder scratch test stretch

___

ENDURANCE

Row 500 m

Run 400 m

rest 2 min

x8-10 *repeatable splits

___

SPORT

Max Watt AB

rest :20

10 Thrusters @75/55 - focus on breathing

rest as needed

x4

+

Run 800m for time