10182017

CROSSFIT

A.  Bulgarian split squat, 6-8 each legx4; rest :30 sec between sides/1:30between sets

B.  Lateral ball toss, 10-14 each sidex3; rest 1:30 between sets

+

For time:

AD 100 Cals

50 Thrusters 95/65#

50 Toes to bar

+

:30 sec couch stretch

:30 sec pancake

Foam roll glutes and quads

___

ENDURANCE

A1.  Band rotations low to high, 10 each sidex3; rest :20 sec

A2. Side plank, :45 sec per sidex3; rest 1 min

+

Row 500 m@80%

30-50 Du's

rest 2 min

x6

+

Seated legs extended hamstring stretch :20 sec

Spiderman stretch :20 sec

:30 sec pancake

___

SPORT

A1. GHD Sit Ups - 3x15 - rest :15

A2. DB Push Press - 3x15 - rest :30

A3. CTB - 3x20 - rest 2:00 - focus on perfect positions with legs extended

+

10 Min EMOM

1 - 10 HSPU

2 - 10 TTB

+

Accumulate 20 Ring MU NFT - focus on perfect positions

+

10 min shoulder mobility

 

DOING FB

OFF/FB PRACTICE

10172017

CROSSFIT

A.  Bar muscle ups

Group 1- 4-6 for timex4; rest 1:30

Group 2- Bar muscle up tech work 12 min

Group 3- A1.  Banded straight arm lat pull down in hollow body position, 8-10x4; rest :30 sec

                A2.  Seated or assisted pull ups, 3-5x4; rest 2 min

+

12 min AMRAP:

Run 800 m (buy in)

40 Du's

14 V ups

12 CTB pull ups

+

Banded trap stretch

Banded lat stretch

___

ENDURANCE

A.  Back rack reverse lunges, 10 totalx4; rest 1 min

+

16 min AMRAP:

Run 800 m

12 Back squat 135#/95# (from the floor)

14 Box jumps 24/20"

+

Calf/achilles stretch

Foam roll glutes and quads

Banded three way hamstring stretch

___

SPORT

NOT DOING FB

A. Front Squat - 3x5 - rest 2 min

B. Rear Foot Elevated DB Split Squat - 3x10-12 - rest 1 min b/w legs

C. Zombie Front Rack Walking Lunge - 3x20 UB Steps - rest 1 min

+

30 Air Squats

1:00 AD @ RPE 8-9

rest 2:00

x4

+

20 min quad/hip/hamstring mobility

 

DOING FB

Row :30 @ RPE 9-9.5

Rest :10

Run 400m @ RPE 8-9

rest 2:00

x4

rest as needed

x2

+

2 min max cal AD

+

15 min z1 ASAP after AD

+

15 min mobility - ankles/calves/hamstrings/hips/quads

10162017

CROSSFIT

(Week 7/Mixed)

A.  3 Position power snatch up to 65% 1RMx4, (above the knee, below the knee, floor); rest 1:30

B.  3 Position power clean up to 65% 1RMx4, (above the knee, below the knee, floor); rest 1:30

+

21-15-9

Alternating dumbbell snatch 50#/35#

Burpee box jumps 24/20

+

C1.  Hollow body arch hold, :10-:20 secx4; rest as needed

C2.  Single sided dumbbell upright rows,6x4; rest as needed

___

ENDURANCE

A1.  Hollow body hold, :10-:20 secx3; rest :20 sec

A2. V ups, 8-12x3; rest :20 sec

A3. Alternating scissors, 12-16x3; rest 1 min

+

AD 80/60 cals then:

30-20-10

KBS 53/35

Burpees to a 45# plate

+

B.  Weighted GHD hip extensions, 4-5x4; rest 2 min

+

:20 sec supine twist

5 glute bridge with a pause at the top

x2

___

SPORT

NOT DOING FB

A. Snatch - Build to a Tough Single

B. Snatch - 12 Singles @85% of A

C. SnatchDL - 3x5 - rest 3 min - w/ straps and with perfect movement patterns mimicking your snatch positions

+

10 Strict HSPU

10 OHS @135/95

rest 1 min

x3

+

24 Min EMOM

1 - 10 alt DB Snatch @50/35

2 - 20 Wall Balls

3 - 10 Alt Over the Shoulder DBall 100/75

4 - 40 DU

 

DOING FB

A. Squat Snatch - Tough Single

B. Hang Squat Clean - Tough Single

C. Build to a 5 Rep TnG DL - RPE 8-9

D. 20 min DB OHS work/mobility

+

8 min EMOM

1 - 30 DU

2 - 4 DB OHS/arm @50/35

+

3 RFT

10 Thrusters 115/75

10 Burpees to a 45# plate

Down and Back w/ the Prowler - Men - 45x2 - Women - 45

+

15 min z1 ASAP after metcon

+

20 min mobility

10142017

 

CROSSFIT

A. Pistol tech work or lower body mobility, 6-10 alternatingx3; rest 1:30 *positional work

+

50-40-30-20-10

Du's

Sit ups

* 10 alternating back rack lunges between each set 75/55# (4 sets total)

+

foam lower extremity and glutes

:30 sec half pigeon

:30 sec couch

:30 sec pancake

___

ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 16-20 Alt scissorsx3; rest 1 min

+

@ a repeatable pace Row 1k, Run 1 mile; rest 3 minx3

+

10 min lower body mobility

___

SPORT

Practice/play with Partner DL

+

2 Person Teams - 1 Person Working at a Time - Split However

For Time

200 DU

10 Squat Snatches @135/95

150 DU

8 Squat Snatches @165/115

100 DU

6 Squat Snatches @185/135

+

2 Person Teams

For Time

Row 100 Cals

50 Synchro Wall Balls

50 Power Cleans @135/95

50 Synchro Wall Balls

Row 100 Cals

10132017

CROSSFIT

For time:

30 Hang power clean 155#/105#

Row 2k

A.   Weighted GHD hip extensions, 4-5x4; rest 2 min

B1. Suitcase carry :30 secx4; rest :15 sec between sides/1 min

B2. Single sided glute bridge, 8x4; rest 1 min

+

Supine twist

Banded three way hamstring stretch

Foam roll glutes/quads

___

ENDURANCE

OFF

___

SPORT

A. Clean and Jerk - Build to a Max

+

3 RFT

10 BAR MU

15 Bar Facing Burpees

30/20 Cal AD

+

12 Min AMRAP

Run 400m

Row 500m

50 BJ @24/20

+

20 min mobility

10122017

CROSSFIT

A. Strict press, 2,2,1,1; rest 2-3 min

+

5 RFT:

8-12 Burpees

8-12 Toes to bar

 

B1. 3-5 Rings to hips or Overhead plate walk down and backx4; rest 1 min

B2.  3-5 Banded transition drill or Side lying raises, 6-8x4; rest 1 min

Foam roll thoracic spine, lats

Banded trap stretch

Banded tricep stretch

___

ENDURANCE

A.  Max weighted pull up

+

12 min amrap:

10 STO 135#/95#

12 Over the bar burpees

44 Du's

+

10 scorpions

Standing quad stretch

Sampson stretch

Banded lat stretch

___

SPORT

OFF

10112017

CROSSFIT

(Week 6/Testing)

A. Back squat, 2,2,2,2; rest 3-5 min

+

Open Workout 13.3

12 min AMRAP:

150 Wall ball 10ft/9ft, 20#/14#

90 Du's

30 Muscle ups **sub for Thursday's group 2&3 is CTB pull ups or Ring rows (no attempts if you haven't been doing muscle ups Thursday)

+

:30 sec couch

:30 sec puppy dog

5 Hip Cars in each directionx2

___

ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 14-20 altx3; rest 1 min

+

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

+

Calf/Achilles roll with barbell or stick &stretch

:30 sec half pigeon each leg

5 breaths in upward to downward dogx3

___

SPORT

12 Min AMRAP

10 DL @225/155

15 Burpee BJ Overs @24/20

+

On a Running Clock

0:00-2:00 Max DU

2:00-3:00 Rest

3:00-5:00 Max TTB

+

20 min mobility