10252017

CROSSFIT

(Week 8/Deload)

A.  Speed squat, 3 EMOM for 10 min@40-50% 1RM

B.  Dumbbell side bends, 10 each sidex3; rest 1 min between sets

+

12 min AMRAP:

12 Thrusters 95/65#

12 Over the bar burpees

24 Sit ups

rest 1 min

+

Samson stretch

Goblet squat holds (3-5 sec in the bottom)x5

Foam roll quads

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ENDURANCE

A1.  Low to high banded rotations, 10x3; rest :20 sec

A2. Side plank, :45 sec each sidex3; rest :20 sec

A3. Spider planks, 14-20 altx3; rest 1 min

+

@70%:

Run 400 m

12 burpees

rest 2 min

x5

+

Banded trap stretch

Banded tricep stretch

Banded lat stretch

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SPORT

THOSE WHO DID FB

A1. GHD Sit Ups - 2x15 - rest :15

A2. DB Push Press - 2x15 - rest :30

A3. CTB - 2x20 - 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

 

THOSE WHO DID NOT DO FB

A1. GHD Sit Ups - 4x15 - rest :15

A2. DB Push Press - 4x15 - rest :30

A3. CTB - 4x20 - rest 2:00 - focus on perfect positions with legs extended

+

10 Min EMOM

1 - 12 HSPU

2 - 12 TTB

+

Accumulate 24 Ring MU NFT - focus on perfect positions

+

10 min shoulder mobility