11072017

CROSSFIT

Run 400m @85%

rest 1 min

Row 500m @85%

rest 2 min

x5

+

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, 3,3,3,3; rest 2 min

B.  Weighted Ghd hip extensions, 5-6x4; rest 2 min

+

12 Deadlift 225#/155#

14 Bar facing burpees

rest 1:30

x3

+

Three way banded hamstring stretch

5 Glute bridges each legx3; rest as needed

Foam roll glutes and thoracic spine

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SPORT

A. Perfect Ring Kips x3/Perfect Ring To Hips x3/MU x3 - Complex x5 - rest as needed

B1. Strict Press - 3x15 - rest :30

B2. Wall Facing HSPU - 3x AMRAP UB - rest 2:30 - make full contact with head on the groun with full lock out

C1. TTB - 4x10 - rest 1:00

C2. CTB - 4x10 - rest 1:00

D1. Hollow Body Hold - 4x1:00 hold - rest :30

D2. FLR Hold on Rings - 4x1:00 hold - rest 2:30 - focus on external rotation of hands

E1. Ring Support Hold on Rings - 3x:45 - rest :30

E2. OH Barbell Walking Lunge - 3x20 UB Steps - rest as needed - focus on OH position, rib cage down, breathing - move methodically

+

15 min shoulder mobility