05222017

CROSSFIT

A. Three Position Squat Snatch

Up to 70% of 1RM x 4 complexes

rest 2 min

B.  Snatch balance, 3x3; rest 1:30 (light loads/focus on speed and positions)

+

15-10-5

Power clean 155#/105#

25-25-25

Wall ball 10ft for both 20/14#

+

:30 Couch Stretch each leg

OHS with PVC pipe, 5,5,5 slow and controlled in perfect positions

Banded Hamstring Stretch

___

ENDURANCE

A. Back Squat - 5,5,5,5 UP TO 70% of 5 RM; rest 2 min

B. Front Squat - 3x3; rest 1:30

+

6 Push press@70% pp 1rm

4-8 CTB pull ups

8 Burpees over the bar

rest 2 min

x6

+

Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

___

SPORT

A. Squat Snatch - AFAP with no misses - 10 @135/95, 6 @185/125, 2 @205/140 - rest as needed x3

B.  Double Barrel Front Squat - 3x6-8 - rest 2 min

C. Behind the Neck Push Press x3/Snatch Balance x3/OHS x3 - rest 2 min - complex x3

+

10 Burpee Box Jumps

20 Single Arm DB OHS - switch every 5 reps - choose load by comfort (approx 50+/35+)

60 DU

rest 1:30

x4

+

D1. Banded OHS - 3x10 - rest 1:00

D2. Supinated Grip OHS w/ PVC - 3x5-10 - rest as needed

05202017

CROSSFIT

A.  Close grip bench press, 3,3,3,3; rest 2 min

+

12 min AMRAP:

8 Lateral burpees

12 STO 135/95#

Run 400 m

+

B.  T raises, 10x3; rest 1 min

___

ENDURANCE

5k- Run 1600 m, rest 3 min; run 800 m, rest 2 minx2

Biathlon/Murph prep-  10-15 push ups, row 1k, 10-15 push ups, run 400; rest 2 minx4

___

SPORT

2 Person Teams

For Time

100 Front Squats @185/115

Done in alternating sets of 10 UB reps

-from a training perspective, focus on breathing through your reps, not just at the top of each rep

+

2 Person Teams

For Time

100 TTB - alt every 10

100 DB Snatches @50/35 - alt every 10

100 HSPU - alt every 10

100 CTB - alt ever 10

05192017

CROSSFIT

A.  Squat clean, 2,2,2,2; rest 2 min (not tng)

B.  Clean pulls, 3x3; rest 2 min

+

3 RFT:

Dumbbell lunge down and back 50/35#

10 Dumbbell cleans 50/35#

10 Box jumps 30/24"

+

:20 sec spiderman lunge stretch each leg

Banded calf distraction stretch :20 sec each side

x2

___

ENDURANCE

OFF

___

SPORT

A. Push Press - Build to a Tough Single

B. Weighted Pull Up - Build to a Tough Single

+

For Time

Run 2 miles

Row 5k

AD 300 Cals

+

donuts

 

05182017

CROSSFIT

Group 1:  A.  Muscle ups, 1-3 EMOM for 10 min

Group 2:  A1.  Ring to hips, 3-5x4 perfect kips; rest :20 sec

                A2.  Muscle up transition drill, 3-5x4; rest 1 min

Group 3:  A.  Bent over supinated barbell rows, 8 repsx4; rest 1:30

+

16 Min AMRAP:

6 Pull ups

12 Push ups

20/14 Cal AD

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

___

ENDURANCE

A.M.  5k- Run 3 min uphill (or on a treadmill on an incline/rest 1:1)/walk downx4

         Biathlon- Run 2 miles at a moderate pace

-

P.M.  A.  Squat clean, 1.1.1x3; rest :30 sec/rest 2 min *light/moderate loads not exceeding 70%    1 RM clean

         B.  Bench press, 8,8,4,4; rest 2 min

+

afap do the following:

12 Front squat 75/55#

8 Pull ups

12 KBS 75/53# *scale down if you cannot do this unbroken

rest 2 min

x3

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

___

 

 

05172017

CROSSFIT

A.  Back squat, 3x3; rest 2 min

B.  Bulgarian split squat, 6-8 each legx3; rest :30 sec between side/1 min between sets

+

Run 800 m

25-50 Squats

25 Sit ups

rest 2 min

x3

+

:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

___

ENDURANCE

Run 400 m

Row 500 m

rest 2 min

x6

___

SPORT

A. 50 DL @225/155 for time

+

:05 AD @100%

10 UB Front Rack Lunges @50/35

10 Min AD @ last weeks pace

rest 2 min

x6

+

15 Min Breathing Skill Work - choose movement that challenges you the most in metcons and work on breathing in those positions

05162017

CROSSFIT

10 min EMOM- 2-5 Toes to bar

+

8-12 Burpees afap

Row 500 m@85-90%

rest 3 min

x4

+

:10-:20 sec bar hang; rest :40 secx3

Banded lat stretch

Foam roll lats and thoracic spine

___

ENDURANCE

A.M.

5k and biathlon prep - Run 20-30 min easy

P.M.

A1.  8-10 GHD sit upsx3; rest 1 min

A2.  12 Alternating bicycle sit upsx3; rest 1:30

  B.  CTB chin ups, accumulate 12 reps not for time (weighted if possible) *12 min cap

* sub B1.  Bent over barbell rows (supinated grip), 4-5x4; rest 1 min

         B2.  Y raises, 10 repsx4; rest 1 min

+

3 RFT:

12 Burpee box jumps 24/20

24 Cal AD

+

:20 sec puppy dog stretch

Foam roll thoracic spine and lats

___

SPORT

Either do * or **

*A1. 30 Cal AD @85-90% - rest :10 x5

*A2. 10 CTB - rest 1:00 x5

*A3. 5 Bar MU - rest 2:00 x5

**A.  Accumulate 25 Bar MU NFT

**B1. Hips to Bar - 5x6-8 - rest 1:00

**B2. Low Bar BMU Transition Drill - 5x8 - rest as needed

**C. 50 CTB NFT

(everone will do the following)

B.  Ring Muscle Up x2/ Ring Dip x7 - complex x7 - rest 1:30

C1. Single Arm Lat Pull Down - 4x10/side - rest :30

C2. Lying Barbell CTB - 4x10-12 - rest as needed - done with a perfect hollow position

D1. Hollow Body Hold :30 - rest 1:00 x4

D2. Ring Support Hold :20-:30 - rest as needed x4 - work to externally rotate hands

E1. Strict TTB - AMRAP UB with perfect position - rest 1:00 x4

E2. Planche Lean - :30 - rest 2:00 x4

 

05152017

CROSSFIT

A. Three Position Squat Snatch

Up to 65% of 1RM x 4 complexes

rest 2 min

B. OHS - 3,3,3,3; rest 1:30 with a 3 sec pause in the bottom

+

4 RFT

10 Power Snatches @95/65

35 DU

+

:30 Couch Stretch each leg

Banded Hamstring Stretch

___

ENDURANCE

A. Back Squat - 5,5,5,5 UP TO 65% of 5 RM; rest 2 min

B. Front Squat - 3x3; rest 1:30

+

12 Min Cap

Row 1k

50 WB @10'/9'

150 DU

+

Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

___

SPORT

A. Heaving Snatch Balance - 5x2 - rest 2 min

B. Squat Clean - 4x1.1 - rest :10/2 min

C. Split Jerk - 2 EMOM for 15 min - Start Moderate - work to as heavy as possible with perfect positions

C1. Banded OHS - 3x10 - rest 1:00

C2. OHS @45/35 - 3x15 - rest 2:00 - focus on control of shoulder position throughout the movement

+

100 DU

150 Wall Balls - 30 to 10'/20 to 9'

100 DU

+

D1. Lying Face Down Thumbes Up Incline Y Raises - 4x10-12 - rest 1:00

D2. Bent Over Thumbs Up Reverse Flies - 4x10-12 - rest as needed