11142017

CROSSFIT

Run 400m @85%

:45

Row 500m @85%

rest 2 min

x5

try and hold splits from last week

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A1. Dorsiflexion Stretch - 3x1:00 hold/side - rest :30

A2. Ankle CARs - 3x3 slow controlled reps in both directions - rest 1:00

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ENDURANCE

A.  Hang power clean, 3,3,2,2; rest 2 min

B.  Weighted Ghd hip extensions, 6-8x4; rest 2 min

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40-30-20-10

Cal AD

10 KBS/10 Burpees after each round  (4 sets total)

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Three way banded hamstring stretch

5 Glute bridges each legx3; rest as needed

Foam roll glutes and thoracic spine

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SPORT

Warm Up - 500m Row +25 ft hs walk x4

 

A. Perfect Ring Kips x4/ Perfect Ring to Hips x4/ MU x4 - Complex x5

rest as needed

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5 Wall Facing HSPU

10 Bar MU

5 Strict HSPU - sub 20 UB Wall Balls AHAP for those who need WB specific shoulder endurance

rest as needed

x4

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B. 10 Pull Ups/5 CTB - complex x5 - rest as needed - focus on perfect positions

C1. GHD Sit Ups - 4x15 - rest 1:00

C2. Lying DB Pull Overs @24x1 - 3x6-8 - rest as needed

D1. Plank Hold - 3x1:00-1:30 - rest :30

D2. Side Plank - 3x1:00/side - rest 2:30

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20 min shoulder/lat/neck mobility/movement work