11282017

crossfit

Run 400m @85%

:45

Row 500m @85%

rest 2 min

x5

-If you hit last weeks decrease split time, decrease another :03-:05

-If you did not hit all of last weeks splits, attempt again

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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, 2,2,1,1; rest 2 min

B.  Weighted Ghd hip extensions, 8-10x4; rest 1:30 min

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4 RFT:

10 V ups or Toes to bar

12 Burpee box jump overs 24/20

24 Du's

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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 - AB .5 miles + 25 ft hs walk x4

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50 MU for time - if you choose to do this on the short rings on the main floor make sure you talk to the coach on the floor about where you will be out of the way

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1 mile Run for time (4 laps)

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B1. Hollow Body Rock - 4x:20 - rest :10

B2. DB Pull Overs @2421 - 4x5 - rest as needed

C1. Single Arm Banded Lat Pull Downs - 4x10/side - rest :30

C2. DB Rows @2121 - 4x8-10 - rest :30

C3. Dislocates w/2-5lb plate on PVC Pipe - 4x8 - rest as needed