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

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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

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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