02162019

CROSSFIT 

(Week 4)

A. Weighted back rack step ups, 12 totalx3; rest 2 min *box height determined by limb length

+

5 RFT:

50 Du’s

8-12 CTB pull ups

20 Air squats

:30 sec couch

:30 sec half pigeon  

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ENDURANCE

A.  Push press, 2,2,2,2;rest 2 min

B.  Ring dips, 4 repsx5; rest 2 min (weighted if possible)

C.  Dumbbell side bends, 10x3; rest as needed

+

For time:

Bike 80 cals  

Row 80 cals

Run 800 m

02142019

CROSSFIT 

(Week 4)

A. Muscle up tech work (12 min)

or

A1. 10 Scap pull upsx3; rest :30 sec

A2. 5-10 Bottom to bottom pull upsx3; rest :30

A3. 5-10 Top to top pull upsx3; rest 1:30

or

A. Strict weighted pull ups, 4-5x4; rest 2 min

+

10 min amrap:

10 Burpee box jump overs 24/20

10 Toes to bar  

B.  Side lying lateral raises, 8-10x3; rest :30 sec32( between sides

+

:20 cow face posex2

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ENDURANCE

(Week 4)

A. Bulgarian split squats, 6-8x4; rest :30 sec between sides/1 min between sets

+

16 min amrap:

Bike 16/12 Cals

10 CTB pull ups  

Run 400 m

10 Dumbbell front rack lunges 45/25#

+

:20 sec butterfly stretch

:20 sec seated hip stretch

x2

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02122019

CROSSFIT 

(Week 4)

A. Hollow body hold or hollow rocks, :15-:30 secx4; rest :20 sec

+

Row 500 m

rest 3 min

Row 400 m

rest 2 min

Row 300 m

rest 1 min

Row 200 m (faster pace each effort)

+

5 min row or bike cool down

+

:30 sec couch and :30 sec pancake

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ENDURANCE

(Week 5)

A. Weighted pull ups, 4 repsx5; rest 2 min

* sub 2-3 negativesx5; rest 2 min

+

5RFT:

8-16 Push ups

12 KBS 50/35#

14 Sit ups

+ Banded lat stretch, three way banded hamstring stretch

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