04/06/2017

CROSSFIT

*A. 1-3 MU EMOM for 10 min – make sure you chat with a coach before doing this to make sure you are ready

**A1. Hip to Rings – 3×5 – rest 1:00

**A2. Ring Dips @2121 – AMRAP UB – 3×5 – rest 2:00

***A1. Seated Alt Arnold Press – 3×16 total reps – rest 1:00

***A2. AMRAP UB Lying Barbell CTB Pull Ups – rest 2:00 x3

B. Split Jerk – 2 Reps EMOM for 10 min – moderate weight – work skill/position

+

10 Burpees AFAP

10-20 CTB

rest 1:30

x3

-sub reg kipping pullups or ring rows

+

C1. Foam Roll Seratus – 1:00/side – rest 1:00 x2

C2. Banded Lat Stretch – 1:00/side – rest 1:00 x2

 

ENDURANCE

A.M.

5k/Half marathon- 3 sets: Run 1 mile@an easy pace, Run 300 m@ 1 mile PR pace; rest 3 min between sets

Full- Run 3 miles easy/Run 3 miles@10k pace

+

P.M.

A1.  Push press, 3 repsx4 sets; rest 1 min

A2.  Hang squat clean, 2,2,1,1; rest 2 min

B.  Static ring holds, :10-:20 secx4; rest 1 min

+

8 min AMRAP:

12 Thrusters 95#/65#

14 Over the bar burpees

+

foam roller thoracic, serratus, lats, glutes and quads

:20 sec banded quad stretch each legx2


SPORT

OFF