10032017

CROSSFIT

Week 5

A1. :10-:25 sec Hollow body holdx4; rest :20 sec

A2. 8-14 Perfect Vupsx4; rest 1 min

+

8-10 Burpees

2 Min max AD for Calories (80-85% perceived effort, repeatable pace)

rest 2 min

x5

+

10 min cool down on AD or Walk

Foam roll glutes, quads

:30 sec couch stretch

___

ENDURANCE

A. Deadlift, 2,2,1,1; rest 3 min

B. Side plank, :40-:60 secx3 rest :15 sec between sides/1 min between sets

+

3 RFT:

10 Toes to bar (sub V ups)

12 Power clean 135#/95#

64 Du's

:20 sec puppy dog

:30 sec couch

:20 sec supine twist

x2

___

SPORT

Run 400m @70-80% - you should be able to maintain pace relatively easily here - work on breathing and stride

rest 2 min

x4

rest 5 min

x3

+

all efforts at 100%

Row 100m for time

rest to full recovery

Row 250m for time

rest to full recovery

Row 500m for time

rest to full recovery

Row 1k for time