05022017

CROSSFIT

A. Split Jerk - 5x1 - rest 2 min

+

3 RFT

15 HSPU @ open standards - scale up or down as needed

Row 1k

+

B1. Banded Lat Stretch 1:00 hold/side - rest 1:00 x2

B2. Hang from the Bar Stretch - 1:00 - rest 1:00 x2

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ENDURANCE

A.M.

5k- Run 20 min easy

Half- 1 mile easy +(4x800m@ a comfortably hard pace; rest 2 min) + 1 mile easy

 Marathon- 2 miles easy+(4x1,200@ a comfortably hard pace with 2 min rest) + 2 miles easy

 P.M. 

A.  Hang power clean, 3x3; rest 2 min

B1.  Leg lowers, 8-10x3; rest 1 min *

B2.  Ankle taps, 20 alternatingx3; rest 1 min *

*slow and controlled

+

30-20-10

KBS 75/53#

50-50-50

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

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SPORT

Either do * or **
*A1. 30 Cal AD @85-90% - rest :10 x5
*A2. 5 Bar MU - rest 2:00 x5
**A.  Accumulate 20 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 - 4x7-10 slow controlled reps- rest 1:00
B2. Skin the Cats - 4x3-5 slow controlled reps - rest 1:00
C1. Circular Scap Pull Ups - 4x5 reps in either direction - be as slow and controlled as possible - rest 1:00
C2. :20-:30 Front Lever Tuck Hold on Bar x4 - rest as needed - work on beginning to reach parallel to the ground with your back
D1. :30-:45 Hollow Body Hold - rest 1:00 x4
D2. 25 GHD Sit Ups - rest 1:00 x4
D3. 50 Ankle Taps - rest as needed x4 - make sure to stay in hollow position for these

Scap Push Ups @2:50 in the video - https://www.youtube.com/watch?v=CvjgEoZ2a88