06232018

CROSSFIT 

A. 30-20-10 Sit ups  

Teams of two:  (one working at a time reps evenly)

(20 min cap) 

2 RFT:

20 CTB pull ups

40 Over the rower burpees

20 Toes to bar 

40 Cal Row  

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

___

ENDURANCE

A. Arnold press, 12 alternating repsx4; rest 2 min

+

18 min amrap:

40 Burpees

60 Sit ups  

40 Kettlebell swings (moderate load) 

Run 800 m

max cal assault/Rogue in the remaining time

_____

Biathlon prep

Run 4x800 m; rest 2-3 min

 

06212018

CROSSFIT

Group 1-(build from last week if possible)

A1. Bar muscle up, 4-7 repsx4; rest in transition

A2. 18/12 Rogue or Assaultx4; rest :30 sec- 1 min

- Sub Bar muscle up tech work  (12 min)

- Sub Matador dips, 4x4; rest 2 min

+

For time: (12 min cap)

30 CTB pull ups  (sub Ring rows)

40 Burpee box jump overs 24/20

50 Sit ups  

+

Banded lat stretch

Banded tricep stretch 

___

ENDURANCE

A.  Weighted strict chin ups, 2-3x4; rest 2 min

+

15 min amrap:

15 Dumbbell squat clean 45/25

20 Sit ups  

15 Push ups

Run 400 m

+

B.  L-Sit on the rings, :15-:20 secx4; rest 1 min

___

06192018

CROSSFIT

A1.  Plank, :30 sec (weighted if possible)x4; rest :45 sec

A2.  Alternating bicycle sit ups, 12-18x4; rest :45 sec

+

Run 400 m

Row 400 m

rest 2 min

x4-6 (repeatable splits)

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  20 Lateral plate jumpsx4; rest :30

+

:30 sec couch

Banded hamstring stretch

___

ENDURANCE

A.  Power clean, 2,2,1,1@80% 1RM; rest 1:30

B.  Bent over barbell rows, 6-8x3; rest 1:30

+

Run 400 m

16 KBS 53/35#

12 Pull ups

rest 1:30 min (repeatable splits)

x3

+

C.  T raises, 10x3; rest 1 min

+

Suitcase carry down rt/back left

x3

___

06182018

CROSSFIT

(Week 2)

A  Squat snatch, 2,2,2,2@75-80% 1RM; rest 2 min (not tng)

+

21-15-9

Power snatch 115/75#

9-7-5

Ring muscle up (Sub 21-15-9 CTB pull up/Ring rows)

+

B. OHS 3x3@33x1 tempo; rest 2 min

Foam roll thoracic and lats

___

ENDURANCE

(Week 3)

A.  Back squat, 4x4;rest 2-3 min

+

For time:

60 Cal Row

80 Wall ball

40 Box jumps 24/20

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :30 sec

___

06162018

CROSSFIT 

A. 30-20-10 Sit ups  

Teams of two:  (one working at a time reps split evenly)

100 Du’s

80 Burpees

100 Du’s

80 Cal AD

100 Du’s

80 Shoulder to overhead 95/65# 

100 Du’s

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

___

ENDURANCE

A. Arnold press, 12 alternating repsx4; rest 2 min

+

Row 1200 m

Run 800 m

10 Lateral ball throws each side

Rest 3 min

x3