10262017

CROSSFIT

(Deload/Week 8)

A.  Bar muscle ups

Group 1- 5-7x4 (build from last week); rest 2 min

Group 2- Bar muscle up tech work 12 min

Group 3- A1.  Assisted or seated pull ups, 3-5x4; rest :30 sec

               A2.  Banded supine lat pull downs, 6-8x4; rest 2 min

+

3 Rounds not for time:

8 Alternating turkish get ups (perfect positions)

10-16 CTB pull ups

Run 400 m

+

Foam roll lats and traps

:10-:20 sec bar hangx3; rest as needed

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ENDURANCE

A.  Kipping/Butterfly tech work 12 min

+

8 Hang squat clean 135#/95#

10-14 Toes to bar (sub v ups)

44/36 Bike

rest 1:30

x3

+

B1.  Hollow body arch hold, :10-:20 secx4; rest :40 sec

B2.  T raises, 8x4; rest 1 min

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SPORT

OFF