05272018

CROSSFIT/ENDURANCE

"Murph"

Option 1- *for those who are used to this amount of volume

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

-

Option 2-

Run 800 m

50 pull ups

100 push ups

150 squats

Run 800 m

_

Option 3-

5 Rounds:

Run 400 m

5 Pull ups or ring rows

5-10 Push ups

10-20 Squats

Run 400 m

+

10 min bike or walk cooldown

:30 sec couch stretch

Banded lat stretch

Three way banded hamstring stretch

 

 

05262018

CROSSFIT

*If you are doing Murph tomorrow take today off!

A1.  4-10 Toes to barx5; rest 1 min

A2.  6-8 Alternating pistolsx5; rest 1 min

+

10 min amrap:

Bike 24/20 Cal AD

44 Du's

12 STO 135/95#

+

B.  Dumbbell side bends, 10-12x3; rest as needed

___

 

 

ENDURANCE

A1.  Side plank, :30-:45 secx3; rest :30 sec between sides/rest :30 sec

A2.  Lemon squeezers, 10-15x3; rest 1 min

+

4 Rounds:

Bike 25 Cals

Run 400 m

or

Run 1600 m

rest 5 min

Run 800 m

rest 3 min

Run 400 m

 

05242018

CROSSFIT

A. Ring muscle up tech (15 min cap)

  (Group 1)-  A. 10-30 Muscle ups for time

  (Group 2)- A1.  Max strict chest to ring chin upsx4; rest :30 sec

                    A2.  Ring to hips, 5 quality repsx4; rest as needed

  (Group 3)-  A.  Test to see where you are with your pull up

                      B.  Partner assisted pull ups, 2-4x4; rest 2 min

+

(15 min cap)

Run 800 m

120 Du's

30 Pull ups (sub ring rows)

30 Burpees to a 25# plate

+

                B1.  Overhead thoracic opener, :20 secx3

                B2.  Standing banded single sided lat activation drill 10 each sidex3

___

ENDURANCE 

A.  Squat clean tech work (20 min)

+

21-15-9

STO 115/75# (from the floor)

Front squat

Box jump 24/20

+

C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs

05212018

CROSSFIT

(Week 6/Testing)

A.  Snatch, build to a max (20 min)

+

Open workout 16.3

7 min amrap:

10 Power snatches 75/55#

3 Bar muscle ups or 7 CTB pull ups or 7 Banded pull ups

+

:30 sec half pigeon

Three way banded hamstring stretch

___

ENDURANCE

(Week 7/Deload)

A.  Bulgarian split squat, 6-8 each legx4; rest :20 sec between sides/rest 1 min between sets

B.  GHD sit ups, 10-12x3; rest 1 min

+

3 Rounds not for time:

10 Hang power clean 125#/85#

10 Front rack lunges 125#/85#

35 Du's

+

Three way banded hamstring stretch