01172018

CROSSFIT

A. Front Squat 5x5 - rest 2 min - increase weight from last week

+

8 RFT

9 Thrusters @95/65

35 DU

-rest 2 min b/w rounds 4 and 5

+

B1. Ankle CARs - 3x3 slow controlled reps in each directions - rest :30

B2. Alt Walking RDL - 3x10 total reps - rest :30

B3. Alt 90/90 Hip Rotations - 3x10 total reps - rest :30

B4.Squat Hold Thoracic Rotations - 3x5/side - slow and deliberate  - rest 1:00

___

ENDURANCE  

Teams of two: Partner one goes then partner two starts once partner one is done each round

Row 250 m

10 Over the rower burpees

x10 (5 each person)

A1. Dumbbell side bends, 10-12x3; rest 1 min

A2.  Lateral ball throws, 12x3; rest 1 min

A3.  Bird dogs, 10-12 altx3; rest 1 min

___

SPORT

A. Below The Knee Hang Power Snatch - 4x2 - rest 2 min

B. Below the Knee Hang Power Clean - 4x2 - rest 2 min

C1. Push Jerk - 5x15 - rest :30

C2. Ring Dips - 5x15 - rest :30

C3. HSPU - 5x15 - rest as needed

+

20 DB Power Cleans @50/35

20 Alt DB Front Rack Walking Lunges

20 Cal Assault Bike @100%

rest as needed

x3

01162018

CROSSSFIT

Row 1k @85% - this pace should be perfectly repeatable

rest :10

25 Burpees - goal is to pick a pace without stopping

rest :10

1:00 UB Plank

rest 2:00

x4

+

B1. 90/90 Doorway Pec Stretch - 2x:30 hold/side - rest :30

B2. Banded Lat Stretch - 2x:30/side - rest :30

B3. Lying Face Down OH PVC Raises - 2x5 slow controlled reps - rest as needed

___

ENDURANCE

A.  Clean pullx1/Power cleanx1; rest 2 minx4

+

10 Min amrap:

15 Deadlift 215#/135#

45 Du's

15 Toes to bar/V ups

+

:20 sec puppy dog stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

___

SPORT

AB @85% 3 min

rest :30

10 Burpee Box Jump Overs @24/20

rest :30

10 Burpee Box Jump Overs

rest 3 min

x7

+

33 Min EMOM

1 - 40 DU

2 - :30 Hollow Body Hold

3 - 7 GHD Sit Ups

01152018

CROSSFIT

A. Muscle Snatch x3/High Hang Squat Snatch x3 - Complex x3 - rest 1:30 - moderate loads

B. Hang Squat Snatch from Below the Knee - 3x2 - rest 2 min

+

10 Min AMRAP

10 Bar Facing Burpees

10 Power Cleans @135/95

20 Air Squats

+

C1. Standing Scratch Test Shoulder Stretch - 2x:30/side - rest :30 - use band to connect hands if necessary

C2. 90/90 Hip Rotations - 2x10/side - rest 1:30

___

ENDURANCE 

 A. Back squat, 4,2,4,2; rest 2 min

B1. Bench press, 3x3; rest 1 min

B2. Barbell CTB pull ups, 8-10x3; rest 2 min

20 Thrusters 95#/65#

20 Over the bar burpees

rest 2 min

x2

Foam roll lats/thoracic

C1. 10 Band pull apartsx3; rest :30 sec

C2.  :20-:40 sec static ring or matador holdx3; rest 1 min

C3.  6-8 Bulgarian Split squatsx3; rest 1 min between sides

___

SPORT

A. DB Squat Snatch x5/DB Squat Snatch OHS x5 - complex x4 - 1:30 b/w sides

+

10 RFT

20 Wall balls @20 to 10/14 to 9

4 Bar MU

+

24 Min EMOM

1 - 10 OHS @95/65

1 - 7-10 CTB

+

A1. Banded Victory Raises - 3x10 - rest 1:00 - very light weight

A2. 90/90 Hip rotations - 3x10 - rest 2:00

01132018

CROSSFIT

A. Push Press - 3x5 - rest 2 min

B. Weighted Chin Up - 3x5 - rest 2 min

+

4 RFT

30 Wall Balls @20 to 10/14 to 9

15 TTB

___

ENDURANCE 

(Open prep) 

A.  Snatch pullx1/Squat snatchx1; rest 1:30x5 complexes

B.  Accumulate 15-20 HSPU not for time

+

8 min AMRAP:

3 OHS 95/65# (make sure that you are hitting full depth)

3 Toes to bar

6

6

9

9 .............increase by three reps until the time runs out

— 

(Row prep) 

Row 2k for time *your warm up should take 20 min :)

A1. Hollow body hold, :10-:20 secx4; rest :20 sec

A2. Ankle taps, 16-18 altx4; rest :20 sec

A3. Lemon squeezers. 10-12x4; rest 1

min

+

(Optional upper body work)

B1.  Kneeling barbell pull ups, 5-6x4; rest 1 min *increase from last session

B2.  T raises, 8-10x4; rest 2 min

___

SPORT

A. Front Squat - 5x2 - rest 2 min

+

For Time

60 Burpees

50 Pull Ups

40 BJ @24/20

30 Power Cleans @135/95

20 Cal AB

+

7 Min AMRAP

7 Power Snatches @75/55

7 BJ @24/20

+

20 min z1/mobility

01112018

CROSSFIT

A. MU (bar or ring) - 2x10 afap - rest as needed

*Weighted Pull Up - 3x2.2.2 - rest :10/2 min

**Kneeling Barbell Pull Ups - 3x12-14 - rest 2 min

B. HSPU - 2x15 AFAP - rest as needed

*DB Push Press - 3x10 w/ :02 pause at top - rest 2 min

+

3 RFT

20 Burpees

15 CTB

rest 1 min

+

C1. Banded Pull Aparts - 3x10 - rest 1 min

C2. Half Kneeling Single Arm DB OH Press - 3x5/side with :02 pause at top - rest as needed - slow controlled reps, focus on extension and position

https://www.youtube.com/watch?v=7oeFpnRCJkY

___

ENDURANCE  

A. Squat clean, 2,2,2,2; rest 2 min

B. Weighted pull ups, 3-4x4 sets; rest 2 min

* Eccentric pull ups 3-4x4; rest 2 min

+

4 RFT:

10-18 Push ups

8-10 CTB pull ups

AD 20/14 Cals

Banded lat, tricep and trap stretch

___

SPORT

OFF

01102018

CROSSFIT

A. Front Squat 5x5 - rest 2 min - increase weight from last week

+

For Time

100 DU

35 Thrusters @95/65

rest 2 min

50 DU

35 Thrusters @95/65

*scale down reps if you weren't here last 2 weeks

+

B1. Ankle CARs - 3x3 slow controlled reps in each directions - rest :30

B2. Alt Walking RDL - 3x10 total reps - rest :30

B3. Alt 90/90 Hip Rotations - 3x10 total reps - rest :30

B4.Squat Hold Thoracic Rotations - 3x5/side - slow and deliberate  - rest 1:00

___

ENDURANCE  

Teams of two: (switch every 30 calories)

Row 240 calories

40 Du's or 60 Singles (one person working at a time/each partner jump ropes once)

Row 180 calories

40 Du's or 60 singles

Row 120 calories

40 Du's or 60 singles

A1. Dumbbell side bends, 10-12x3; rest 1 min

A2.  Lateral ball throws, 12x3; rest 1 min

A3.  Bird dogs, 10-12 altx3; rest 1 min

___

SPORT

A. Below The Knee Hang Power Snatch - 3x3 - rest 2 min
B. Below the Knee Hang Power Clean - 3x3 - rest 2 min
C1. Push Jerk - 4x15 - rest :30
C2. Ring Dips - 4x15 - rest :30
C3. HSPU - 4x15 - rest as needed
+
20 DB Power Cleans @50/35
20 Alt DB Front Rack Walking Lunges
20 Cal Assault Bike @100%
rest as needed
x2