05162017

CROSSFIT

10 min EMOM- 2-5 Toes to bar

+

8-12 Burpees afap

Row 500 m@85-90%

rest 3 min

x4

+

:10-:20 sec bar hang; rest :40 secx3

Banded lat stretch

Foam roll lats and thoracic spine

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ENDURANCE

A.M.

5k and biathlon prep - Run 20-30 min easy

P.M.

A1.  8-10 GHD sit upsx3; rest 1 min

A2.  12 Alternating bicycle sit upsx3; rest 1:30

  B.  CTB chin ups, accumulate 12 reps not for time (weighted if possible) *12 min cap

* sub B1.  Bent over barbell rows (supinated grip), 4-5x4; rest 1 min

         B2.  Y raises, 10 repsx4; rest 1 min

+

3 RFT:

12 Burpee box jumps 24/20

24 Cal AD

+

:20 sec puppy dog stretch

Foam roll thoracic spine and lats

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SPORT

Either do * or **

*A1. 30 Cal AD @85-90% - rest :10 x5

*A2. 10 CTB - rest 1:00 x5

*A3. 5 Bar MU - rest 2:00 x5

**A.  Accumulate 25 Bar MU NFT

**B1. Hips to Bar - 5x6-8 - rest 1:00

**B2. Low Bar BMU Transition Drill - 5x8 - rest as needed

**C. 50 CTB NFT

(everone will do the following)

B.  Ring Muscle Up x2/ Ring Dip x7 - complex x7 - rest 1:30

C1. Single Arm Lat Pull Down - 4x10/side - rest :30

C2. Lying Barbell CTB - 4x10-12 - rest as needed - done with a perfect hollow position

D1. Hollow Body Hold :30 - rest 1:00 x4

D2. Ring Support Hold :20-:30 - rest as needed x4 - work to externally rotate hands

E1. Strict TTB - AMRAP UB with perfect position - rest 1:00 x4

E2. Planche Lean - :30 - rest 2:00 x4