CROSSFIT
Row 2k for time
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ENDURANCE
A.M. 5k- Run 1 mile@5k pace, run 5 min easy, Run 1 mile@5k pace
Half marathon- Run 45 min @moderate pace
Full marathon- Run 5 miles @moderate pace
P.M. A. Clean RDL, 3-4x4; rest 2 min
B1. Leg lowers, 8-10x3; rest 1 min
B2. Ankle taps, 20 alternatingx3; rest 1 min
+
21-15-9
Deadlift 205#/135#
Box jumps 24/20"
+
Three way banded hamstring stretch
:30 sec pancake
:20 sec supine twist
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SPORT
Either do * or **
*A1. 30 Cal AD @85-90% - rest :10 x4
*A2. 5 Bar MU - rest 2:00 x4
**A. Accumulate 15 Bar MU NFT
**B1. Hips to Bar - 4x5-7 - rest 1:00
**B2. Low Bar BMU Transition Drill - 4x7 - rest as needed
(everone will do the following)
B1. Straight Arm Plank + Scapular Push Ups - 3x7-10 slow controlled reps- rest 1:00
B2. Skin the Cats - 3x3-5 slow controlled reps - rest 1:00
C1. Circular Scap Pull Ups - 3x5 reps in either direction - be as slow and controlled as possible - rest 1:00
C2. :20-:30 Front Lever Tuck Hold on Bar x3 - rest as needed - work on beginning to reach parallel to the ground with your back
D1. :30-:45 Hollow Body Hold - rest 1:00 x3
D2. 25 GHD Sit Ups - rest 1:00 x3
D3. 50 Ankle Taps - rest as needed x3 - make sure to stay in hollow position for these
Scap Push Ups @2:50 in the video - https://www.youtube.com/watch?v=CvjgEoZ2a88