08192017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

100 Cal AD

60   Thrusters 115/75#

200 Du's

40    Back rack alt lunges 115/75#

100 Cal AD

Calf/Achilles stretch, roll out glutes and quads

:30 sec couch stretch

ENDURANCE

A.  V ups, 10-12x4; rest 1 min (for both 5k and biathlon)

+

5k- Run 30 min Z1 pace

Biathlon- Row 20 min easy (3-5 damper)/Run 20 min easy Z1 pace for both

___

SPORT

2 Person Teams

21-15-9 (each)

Thrusters @95/65

3-2-1 (each - alternate every rep)

Legless Rope Climbs

*do not use black ropes, no jumping up the rope

+

Row 500m @85%

30-50ft Handstand walk

rest 2:00

x20

rest to full recovery b/w 10 and 11

+

30 min shoulder mobility

08182017

CROSSFIT 

A. Squat snatch, build to a tough single (20 min)

+

3 RFT:

80 Du's

16 Alternating KB snatch 50/35#

Run 400 m

10 Lateral Banded walksx3; rest 1 min  

10 Lateral step upsx3; rest 1 min

___

ENDURANCE 

OFF

___

SPORT

For Time

5 Snatches @185/135

4 Snatches @205/145

3 Snatches @225/155

2 Snatches @245/165

1 Snatch @265/175

10 min Cap

+

9 Min AMRAP

15 TTB

10 Deadlifts @115/75

5 Snatches @115/75

+

20 Min @50-60% Effort

Run 400m

:20 Side Arch/side

Prowler Push Length of the gym at walking pace

:20 Hollow Body Hold

08172017

CROSSFIT

(week 6/Testing)

Group 1- A. 15-30 for time (12 min cap)

Group 2- A.  Max unbroken ring pull ups

* banded transition work in the remaining time or :30 secx4 HS holds; rest :30 sec

Group 3- A.  Max unbroken strict pull ups or establish a 1RM with the smallest band possible

min

* kipping ring/bar skill work in the remaining time or :30 secx4; rest :30 sec HS hold or waiters carry in the remaining time

+

12 min AMRAP:

12 Burpees (full extension)

12 Box jumps 24/30"

12 Toes to bar

+

Banded lat stretch

Foam roll thoracic/lats

___

ENDURANCE 

A. Front squat, build to a max (20 min)

+

"Helen"

3RFT:

Run 400 m

21 KBS 53/35

12 Pull ups

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes

___

08162017

CROSSFIT

(Week 6/testing)

A. Front squat, build to a 3RM

+

For time:  (20 min cap)

100/80 Cal AD

100 Wall ball 10ft/20,14#

Foam roll quads 

Banded three way hamstring stretch

:30 sec pancake

___

ENDURANCE

(Teams of two)

Run 1 mile

80 Burpees  

100 Sit ups

180 Double unders

+

Calf/achilles roll out/stretch

:30 sec couch

:30 sec pancake

___

SPORT

10 Min EMOM

3 Deadlifts- Start @275/185 and increase by feel - perfect positions

+

E2MOM

3x6 OHS @95/65

3x5 OHS @135/95

3x4 OHS @185/135

3x3 OHS @225/155

3x2 OHS @245/175

+

4 RFT

80 DU

40 Wall Balls

+

30 min z1/mobility

08152017

CROSSFIT

(Week 6/testing)

A1.  Weighted plank, :30 secx4; rest :10 sec

A2. Vups, 10-12x4; rest 1 min

+

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

+

:30 sec couch stretch

:30 sec spider man stretch 

Roll calf/bottom of feet

___

ENDURANCE

A.M. 5k/Biathlon prep- Run 30 min for max distance 

P.M.

A. Power clean, build to a max (20 min)

+

21-15-9

Deadlift 225/155

Box Jump 24/20

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

___

SPORT

A. Power Clean x1/ Split Jerk x2 - Complex x4 - rest 2 min

+

28 Min EMOM

1 - 12 Alt DB Snatches @50/35

2 - 8 TTB

3 - 8 DB Power Cleans @50/35

4 - 4 Bar MU

+

12 Min EMOM

1 - 70 DU

2 - 7 Bar Facing Burpee

+

20 min mobility

08142017

CROSSFIT

(Week 6/Testing)

A. Clean and jerk, build to a max (20 min)

+

"Isabel" (10 min cap)

+

B1. 5 OHS@33x1 tempox3( Light loads) ; rest 1 min

B2. 10 single sided glute bridgex3; rest 1 min

___

ENDURANCE 

(Week 6/Testing) 

A. Max unbroken chin ups  

"Jackie" 

Row 1k

50 Thrusters@45# 

30 Pullups

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

___

SPORT

A1. Burpee Box Jump Overs @ RPE 83x10 - rest :10

A2. Squat Cleans - 3x1.1.1 - rest :10/2 min

B. Front Squat - 3x5 - rest 2 min

+

20 Min EMOM

1 - :40 Row @Open for Cal pace

2 - 10 Thrusters @95/65

+

C1. DB Split Squat - 3x10-12 - rest 1:00 RPE 7-8

C2. DB Death March - 3x10-12 - rest 1:00 RPE 7-8

C3. Seiza Sit - :30 - rest 1:00

C4. Hip CARs - 3 slow controlled reps in both directions - rest 1:00

D1. Sampson Stretch - 1:00/side - rest 1:00 x4

D2. 3 Way Banded Hamstring Stretch - :30/position - rest 1:00 x4

D3. 1/2 Pigeon - 1:00/side - rest 1:00 x4

08122017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

Run 1 mile with a sandbag (2 laps each split however)

60 Front rack dumbbell walking lunges 50#/35#

Row 2k

40 Dumbbell thrusters 50#/35#

Run 1 mile with a sandbag

Calf/Achilles stretch, roll out

ENDURANCE

A.  V ups, 8-12x4; rest 1 min (for both 5k and biathlon)

+

5k- Run 1600 m; rest 2 min, Run 800 m rest 5 minx2

Biathlon- Row 5k, Run 2 miles

___

SPORT

2 Person Teams

Run 500m

32 Strict HSPU

32 DB Snatches @80/55

+

2 Person Teams

40/30 Cal AD Each (1Bike/Team)

50 Synchro WB

20 Synchro Bar MU

20/15 Cal Row (1Rower/Team)