10242017

CROSSFIT

(Week 8/Deload)

A.  Toes to bar tech work, 12 min

+

@70%:

1 min max double or triple unders

2 min max cal AD (70% perceived effort)

Run 400 m

rest 2 min

x4

+

Mini roll calf/achilles

Seated legs extended stretch

:30 sec pancake stretch

Banded lat stretch

___

ENDURANCE

A.  Three position power clean (above the knee, below, floor) up to 65%x5; rest 2 min

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

+

@70%:

40 Box jumps 24/20

40 KBS 55/35

60 Sit ups

60 Cal row

+

Knee pull in to supine twist, hold each position for a few seconds

5 glute bridges with a 2 sec pause at the top; rest :20 secx3

Foam roll glutes and quads

___

SPORT

THOSE WHO DID FB

OFF

 

THOSE WHO DID NOT

A. Front Squat - 3x3 - rest 2 min
B. Rear Foot Elevated DB Split Squat - 3x8-10 - rest 1 min b/w legs
C. Zombie Front Rack Walking Lunge - 4x20 UB Steps - rest 1 min
+
30 Air Squats
1:00 AD @ RPE 8-9
rest 2:00
x5
+
20 min quad/hip/hamstring mobility