04182017

CROSSFIT

Row 1250m @ :03 - :05 faster than 2k pace

rest actively (walking or on AD) as needed

x3

+

A1. Single Leg Good Mornings with a PVC Pipe - 3x10/side - rest 1:00

A2. Quadraped Fire Hydrant Circles - 3x5 slow controlled reps in each direction - rest 1:00

___

ENDURANCE

A.M. 

 OFF

 P.M. 

A.  Three position power clean up to 70% 1RMx5 complexes; rest 2 min

B1.  Leg lowers, 8-10x3; rest 1 min *

B2.  Ankle taps, 18 alternatingx3; rest 1 min *

*slow and controlled

+

10 min AMRAP:

12 Box jumps 24/20

14 Russian KBS 75#/53#

40 Du's

+

three way banded hamstring stretch

:30 sec supine twistx2

foam roll calf/achilles

roll the bottom of the feet with a lacrosse ball

___

SPORT

A. 3 Bar MU EMOM for 12 min

B1. 10 Pull Ups rest - :30 x4

B2. 10 CTB - rest :30 x4

B3. 5 MU - rest as needed x4

C1. Single Arm Banded Lat Pull Downs - 4x15/side - rest :30

C2. Weighted Dislocates - 4x5 slow controlled reps - rest :30

C3. Front Lever Tuck Hold on Pull Up Bar - :20-:30 - rest as needed x4

D1. Circular Scap Pull Ups - 4x5 reps in both directions - rest :30

D2. Plate Raises @3131 - 4x8-10 - keep rib cage down and move through shoulder blades - rest as needed

E1. Circular Back Extensions - 3x5 slow controlled reps in each direction - rest 1:00

E2. DB Side Bends - 3x20 Alternating Reps - rest 1:00

 

https://www.youtube.com/watch?v=NdzeJtDAiUw

https://www.youtube.com/watch?v=nZNOMXBOXrw