11212017

CROSSFIT

Run 400m @85%

:45

Row 500m @85%

rest 2 min

x5

try and decrease split times by :05-:10 from last week

+

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, 2,2,2,2; rest 2 min

B.  Weighted Ghd hip extensions, 6-8x4; rest 1:30 min

+

3 min bike for max calories

2 min max du's (sub singles)

1 min max toes to bar (sub ab mat sit ups)

rest 2 min

x2

+

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 - AB .5 miles + 25 ft hs walk x4
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A1. MU - 4x5 - rest :15
A2. Strict HSPU - 4xAMRAP UB - rest 3 min - make sure to have good contact with your head on the mat
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1:00 AB @90% - record watts
14 TTB
7 Bar MU
rest as needed
x3
Try and push the pace on each one of these
+
B1. Hollow Body Rock - 3x:20 - rest :10
B2. DB Pull Overs @2421 - 3x5 - rest as needed
C1. Single Arm Banded Lat Pull Downs - 3x10/side - rest :30
C2. DB Rows @2121 - 3x8-10 - rest :30
C3. Dislocates w/2-5lb plate on PVC Pipe - 3x8 - rest as needed