06272017

 CROSSFIT

A. Front squat, 3,3,3,3; rest 2 min

B. Side plank, :30-:40 per sidex3; rest :30

sec between sides

4 RFT:

12 Back rack alt lunges 95/65# 

24 Cal row

60 DUs  

:30 sec coach stretch each side

Foam roll quads and glutes

___

ENDURANCE

A1. Weighted Russian twist, 12 altx3; rest :30 sec

A2.  Lemon squeezers, 10-16x3; rest 1 min

+

40-60 Double unders (sub 100 singles)

800 m run@80-85%

rest 2 min

x4

Calf/Achilles stretch :30 sec

:30 sec Sieza sit

Barbell or lacrosse ball on calves and the bottom of the foot  

___

SPORT

100 Cal AD @ 85-90% - keep the pace repeatable - focus on cycling air

rest :30

Accumulate :30 Tuck Front Lever Hold

rest :30

Accumulate 1:00 Hollow Body Hold

rest 3:00

x5

+

A1. Hanging Straight Leg Raises - AMRAP UB x3 - rest :30

A2. Banded Dislocates - 3x10 slow controlled reps - rest :30

A3. Shoulder Blade CARs - 3x3 slow controlled reps - rest 2 min

06262017

 CROSSFIT

(mixed week) 

A. Bent over barbell rows, 6-8x4; rest 1:30

+

14 min AMRAP: 

6-10 Ring dips

8-14 CTB pullups

Run 400 m  

 +

B. Cuban press, 8-10x3; rest 1 min

___

ENDURANCE

A. Squat clean, 1.1.1x3; rest :20 sec/rest 2 min

B. Bent over barbell rows, 8-10x3; rest 1:30

"Grace"  (8 min cap)

30 clean and jerks for time 135/95

three way banded hamstring stretch

foam roll glutes

___

SPORT

A. 25 Snatch Singles @95/65 - not for time - goal is Perfect catch positions in both shoulder and foot position on every rep

B. OHS - 3x5 - rest 2 min

+

30 DU

15 Power Snatches @75/55

rest 1:00

x8

+

C1. 3 Position Banded Hamstring Stretch - :30 in each position - rest :30 x3

C2. Couch Stretch - 1:00 hold - rest 1:00 x3

D.Quadruped Hip Cars - 3x3 slow controlled reps in each direction

06242017

CROSSFIT

A.  Close grip bench press, build to a max

+

Teams of two: (one working at a time) 

2 Rounds:

40 Thrusters 115#/75#

40 Otb burpees 

+

B.  T raises, 8-10x3; rest 1 min

___

ENDURANCE

5k- Run 5 min@5k pace, run 5 min easyx3

Biathlon- Row 3k, Run 2 miles

___

SPORT

A. Seated Single Arm DB Press @2121 - 3x10-12 - rest 1 min b/w sides

B. Type Writer Pull Up - 1 rep is moving in each direction and then back to the center - Accumulate 30 reps NFT

+

For Time

30 Back Squats @225/155

+

10 Rounds

10 BJ @30/24

10 STO @135/95

rest 1:00

rest to full recovery b/w 5/6

06232017

CROSSFIT

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

+

Row 50 Calories

40 Deadlift 205#/135#

30 Alternating pistols

+

:20 sec spider man lunge stretch each leg

Banded calf distraction stretch :20 sec each side

x2

___

ENDURANCE

OFF

___

SPORT

A. For Time - 6 Squat Snatches @165/115, 4 Squat Snatches @185/135, 2 Squat Snatches @205/145, 1 Squat Snatch @225/155 (1 attempt at last weight) - rest 4 min x3

+

3 RFT

25 AD Cal

20 TTB

15 DL @225/155

10 Bar Muscle Ups

+

10 OTR Burpees

Row 1k @a max repeatable aerobic pace, stay in control and don't get sloppy

10 OTR Burpees

rest 1:30

x3

+

15 min cool down z1/mobility

06222017

CROSSFIT

Group 1:  A.  Muscle ups, 15-30 for time

Group 2:  A.  Muscle up skill work 12 min

Group 3:  A.  Bent over supinated barbell rows, 4-5x5; rest 1:30

+

10 min AMRAP:

10 STO 135#/95#

8-12 CTB pull ups

16 Ab mat sit ups

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

Foam roll thoracic spine

x2

___

ENDURANCE

A.M.  5k/Biathlon- Run 20 min easy

-

P.M.  A.  Bench press, build to a max

+

12 min AMRAP:

10 Front squat 95#/65#

14 Over the bar burpees

8 Toes to bar *sub V ups

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

___

SPORT

OFF

06212017

CROSSFIT

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

+

3 RFT:

Run 400 m

30 Box jumps 24/20"

30 Wall ball 20/14, 10/9

-+

:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

___

ENDURANCE

For time:

Row 120 cal

AD 120 cal

Run 800 m

+

A1.  Lateral band step overs, 10x3; rest :15 sec

A2.  Side lying leg raises with top foot pointed inward 10x3; rest 1 min

__

SPORT

A. 15 min DB OHS mobility - lats, first rib, traps, hips, etc

B. DB Snatch x3/DB OHS x6 - rest 1 min b/w sides x2 - work toward 80/55

C. Single Arm KB Snatch in to Reverse Lunge - 4x10 - rest 1 min b/w sides

D. Accumulate 30 Bar MU NFT

+

5 Burpee Pull Ups

5 TTB

5 CTB

rest 1:30

x4-6

Dont come off the bar from the last Burpee Pull Up until the end of the round

+

20 min shoulder mobility

+

30 min z1