10202018

CROSSFIT

(Week 3)

A.Rope climb tech work, 12 min

+

For time: 

40 Burpees to a 45# plate 

30 Lemon squeezers

30 Pullups (sub Ring rows)

40 Cal Assault 

+

:30 sec couch

Banded tricep stretch

Banded trap stretch

___

ENDURANCE

A.  Single sided bottoms up kettlebell press, 8-10x3; rest 1 min between sides

B. Accumulate 14 total (7 each side) Turkish getups not for time but quality

2 RFT:

12 Clean and jerk 125/85# 

14 Over the bar burpees

16 Cal row

___

BIATHLON PREP

@75-80% perceived effort:

Row 3k

Run 2.5 miles

 

10182018

CROSSFIT

(Week 3)

A. HSPU- Strict/deficit 4-5x4; rest 2 min

Kipping- 4-8x4; rest 2 min

Strict single sided seated dumbbell press, 8 repsx4; rest :15 sec/rest 2 min

+

2RFT:

12 STO 135/95#

24 Cal Assault

24 Sit ups

4-8 Ring muscle ups (sub strict banded or 6-12 strict pull ups)

+

90/90 pec stretch

Banded trap stretch

___

ENDURANCE

A.Front squat, 4,4,2,2; rest 2-3 min

+

3RFT:

10 Dumbbell step overs 45/25#

12 Dumbbell STO 45/25#

44 Du’s or 88 singles

+

B1. Hollow body hold, :15-:20 secx4; rest :20 sec

B2. Alternating scissors, 12-18x4; rest 1 min

___

10172018

CROSSFIT

(Week 3)

A. 1 1/4 Front squat, 4,4,2,2; rest 2 min

+

Run 400 m

30 Double Front rack alternating lunges 53/35#

30 Toes to bar

30 Box jumps 24/20”

Run 400 m

+

:30 sec couch

10 glute bridges

x2

___

ENDURANCE

(Week 4)

A. 30-20-10 Sit ups

+

For time: (Teams of two)

Assault/Rogue bike 30-60-90 Cals (switch every 15 cals)

Run 400m, 800m, 400m (together)

+

B. Bent knee banded leg abductions, 3-5x3; rest as needed

+

:30 sec couch

:30 sec half pigeon

10162018

CROSSFIT

(Week 3)

A1.  Leg lowers, 8-10x3; rest 1 min

A2.  Double turkish sit ups, 8-10x3; rest 1 min

+

Row 300 m hard effort

rest 3-5 min

x4

+

:20 sec supine twist each direction

:20 sec child’s pose

Three way banded hamstring stretch

x2

___

ENDURANCE

(Week 4)

A. Strict weighted chin ups, (supinated grip) 3 repsx5; rest 2 min

  • sub 2 negative chin upsx5; rest 2 min

+

4 RFT:

30 Du’s

10 CTB or 10 Ring rows or 4 Bar muscle ups 

10 KBS (moderate loads) 

+

Banded lat stretch

Banded tricep stretch

10152018

CROSSFIT

(Week 3)

A. High hang squat snatchx1/Above the knee squat snatchx1; rest 2 minx6complexes

+

10 min amrap:

10 Power snatch 125/85#

8 Bar muscle ups or 16 CTB or 8 seated pull-ups/strict pull ups 

+

B.  Weighted GHD hip extensions, 5-6x4; rest 1:30

___

ENDURANCE

(Week 4)

A.Squat clean, 5 heavy singles/rest as needed

+

Row 500 m

25 Over the rower burpees

Row 500 m

50 Wall ball  

+

Banded tricep stretch

:30 sec couch stretch