04252017

CROSSFIT

Row 2k for time

___

ENDURANCE

A.M.  5k- Run 1 mile@5k pace, run 5 min easy, Run 1 mile@5k pace

         Half marathon- Run 45 min @moderate pace

         Full marathon- Run 5 miles @moderate pace

P.M.  A.  Clean RDL, 3-4x4; rest 2 min

        B1.  Leg lowers, 8-10x3; rest 1 min

        B2. Ankle taps, 20 alternatingx3; rest 1 min

+

21-15-9

Deadlift 205#/135#

Box jumps 24/20"

+

Three way banded hamstring stretch

:30 sec pancake

:20 sec supine twist

___

SPORT

Either do * or **

*A1. 30 Cal AD @85-90% - rest :10 x4

*A2. 5 Bar MU - rest 2:00 x4

**A.  Accumulate 15 Bar MU NFT

**B1. Hips to Bar - 4x5-7 - rest 1:00

**B2. Low Bar BMU Transition Drill - 4x7 - rest as needed

(everone will do the following)

B1. Straight Arm Plank + Scapular Push Ups - 3x7-10 slow controlled reps- rest 1:00

B2. Skin the Cats - 3x3-5 slow controlled reps - rest 1:00

C1. Circular Scap Pull Ups - 3x5 reps in either direction - be as slow and controlled as possible - rest 1:00

C2. :20-:30 Front Lever Tuck Hold on Bar x3 - rest as needed - work on beginning to reach parallel to the ground with your back

D1. :30-:45 Hollow Body Hold - rest 1:00 x3

D2. 25 GHD Sit Ups - rest 1:00 x3

D3. 50 Ankle Taps - rest as needed x3 - make sure to stay in hollow position for these

 

Scap Push Ups @2:50 in the video - https://www.youtube.com/watch?v=CvjgEoZ2a88

04242017

CROSSFIT

TESTING WEEK

A. Power Snatch - Build to a Max

B. OHS - Build to a Max

+

30-20-10

KBS @2/1.5

Burpees to a 45# plate

+

15 min Low Back/Hip movement and long hold stretching

___

ENDURANCE

A.  Back squat, 3,3,2,2; rest 2-3 min

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

*sub assisted pullups, 3-4x4; rest 2 min

+

(16 min cap)

20 Pull ups *sub ring rows

30 Squats

Run 400 m@85%-90%

rest 3 min

x2

+

:30 sec couch

:30 sec half pigeon

:30 sec seated bent knee torso twist

___

SPORT

A. Behind the Neck Push Jerk - 3x8-10 - rest 2 min - :02 pause in the catch

B. Hang Squat Clean x1/Squat Clean x1/Front Squat x2 - Complex x4

C1. Banded OHS - 3x8-10 - rest 1:00

C2. Sotts Press - 3x8-10 - rest 1:00

C3. Drop Snatch - 3x5 w/ :02 pause in bottom - rest as needed - light-moderate weight - focus on catch positions

+

Row 750m @ last weeks pace

20 UB Thrusters @same weight as last week

75 DU

rest 2:00

x2

rest as needed

x2

 

Banded OHS (except dont have your arms directly out to the side like this guy, actually try and have them set at your OHS width) - https://www.youtube.com/watch?v=HprZ_9SFjsw

04222017

CROSSFIT

For Time

Run 1 mile

rest 2:00

50 TTB

rest 2:00

200 DU

+

A1. 5 Min z1 AD, Row or Walk/Jog - rest :00 x4

A2. 2 min Hip/Calf long hold stretching - rest :00 x4

___

ENDURANCE

5k- Run 1 mile@5k pace, Run 1 mile easyx2

Half- Run 3 miles@race pace, Run 2 miles easy, Run 3 miles@race pace

Full- Run 15-19 miles

Murph prep/Mixed modal:

5 RFT:

10-20 push ups

15-20 sit ups

Run 400 m

rest 10 min/mobility work then:

For time:

Row 1k

100 Du's

Row 1k

___

SPORT

4 Person Teams

3 RFT

20 Syncro CTB (partner A and B)

20 Syncro TTB (partner C and D)

rest 3 min

3 RFT

20 Syncro CTB (partner C and D)

20 Syncro TTB (parner A and B)

+

2 Person Teams

For Time

50 Syncro Bar Facing Burpees

+

2 Person Teams

100 HSPU - alternate every 5 reps using the same HSPU set up

04212017

CROSSFIT

A. Hang Power Clean x1/Power Clean x1/Front Squat x3 - rest 2 min - complex x4

+

7 Min AMRAP

5 Burpee Box Jump Overs @24/20

10 DL @225/155

+

B1. 2:00 Roll Out Low Back/Hamstrings - rest 1:00 x2

B2. 3 Way Banded Hamstring Stretch - rest as needed x2

___

ENDURANCE
OFF

___

SPORT

A. Build to a Max in the Complex - Power Clean x1/ Front Squat x3/Jerk x1

+

7 Min AMRAP

35 DU

5 Bar MU

+

For Time

40 GHD Sit Ups

40 Cal Row

40 Box Jumps

40 Power Cleans @135/95

+

20 min z1/mobility

04202017

CROSSFIT

*A. 10 Muscle Ups for time - rest 3:00 x2 - make sure you chat with a coach before doing this to make sure you are ready

**A1. Hip to Rings - 3x7 - rest 1:00

**A2. Ring Dips @2121 - AMRAP UB - 3x5 - rest 2:00

***A1. Seated Alt Arnold Press - 3x20 total reps - rest 1:00

***A2. AMRAP UB Lying Barbell CTB Pull Ups - rest 2:00 x3

B. Split Jerk - 1 Rep EMOM for 10 min - Build to a Tough Single during EMOM

+

3 RFT

10 CTB

40 DU

10 TTB

20 Cal Row/AD

___

ENDURANCE

A.M.  5k- Run 30 min easy

         Half marathon/Full marathon- Run 5 miles at race pace

P.M.

A.  Hang squat clean, 2,2,2,2; rest 2min

+

3 RFT:

12 Push press 115#/75#

12 Front rack lunges 115#/75#

12 Over the bar burpees

+

:30 sec couch stretch

banded lat stretch

:20 sec supinated bar hang

___

SPORT

OFF

04192017

CROSSFIT

A. Front Squat - 5x2 - rest 2 min

+

For Time

20 Alt Walking Lunges

100 Air Squats

Run 800m

100 Air Squats

20 Alt Walking Lunges

+

B1. Couch Stretch 1:30/side - rest :30 x3

B2. Calf Stretch 1:30/side - rest :30 x3

B3. Half Pigeon - rest as needed x3

___

ENDURANCE

Workout at Schenely Oval at 6:00 pm

Run 4x800 m; rest 2-3 min

___

SPORT

A. 10 DL EMOM for 5 Min @225-255/155-175 - rest 5 min x2 - increase load from last week
+
20 Min AD @3-5 RPM Faster than 60 min pace
Rest 1 min
1 min Goblet Squat Hold focused on Belly Breathing
Rest 1 min
1 min Hang From Bar at full extension Belly Breathing
Rest 1 min
x3

04182017

CROSSFIT

Row 1250m @ :03 - :05 faster than 2k pace

rest actively (walking or on AD) as needed

x3

+

A1. Single Leg Good Mornings with a PVC Pipe - 3x10/side - rest 1:00

A2. Quadraped Fire Hydrant Circles - 3x5 slow controlled reps in each direction - rest 1:00

___

ENDURANCE

A.M. 

 OFF

 P.M. 

A.  Three position power clean up to 70% 1RMx5 complexes; rest 2 min

B1.  Leg lowers, 8-10x3; rest 1 min *

B2.  Ankle taps, 18 alternatingx3; rest 1 min *

*slow and controlled

+

10 min AMRAP:

12 Box jumps 24/20

14 Russian KBS 75#/53#

40 Du's

+

three way banded hamstring stretch

:30 sec supine twistx2

foam roll calf/achilles

roll the bottom of the feet with a lacrosse ball

___

SPORT

A. 3 Bar MU EMOM for 12 min

B1. 10 Pull Ups rest - :30 x4

B2. 10 CTB - rest :30 x4

B3. 5 MU - rest as needed x4

C1. Single Arm Banded Lat Pull Downs - 4x15/side - rest :30

C2. Weighted Dislocates - 4x5 slow controlled reps - rest :30

C3. Front Lever Tuck Hold on Pull Up Bar - :20-:30 - rest as needed x4

D1. Circular Scap Pull Ups - 4x5 reps in both directions - rest :30

D2. Plate Raises @3131 - 4x8-10 - keep rib cage down and move through shoulder blades - rest as needed

E1. Circular Back Extensions - 3x5 slow controlled reps in each direction - rest 1:00

E2. DB Side Bends - 3x20 Alternating Reps - rest 1:00

 

https://www.youtube.com/watch?v=NdzeJtDAiUw

https://www.youtube.com/watch?v=nZNOMXBOXrw