05092017

CROSSFIT (Deload)

A1. Row 1k @80% - rest 1 min x3

A2. 1:00 Goblet Squat Hold or Hanging From the Bar Diaphragmatic Breathing - rest 1:00 x3

A3. Row 1k @80% - rest 1 min x3

A4. 1:00 DU Work - rest 2 min x3

ENDURANCE (deload)

No A.M. session

P.M.

A.  3 position power clean, up to 70% 1RMx5 complexes; rest 2 min

B.  Single sided clean grip RDL, 8 each legx3; rest 1:30 between sets

+

@70%:

12 min AMRAP:

Row 400 m

14 Hang power clean 125#/85#

18 Sit ups

+

Banded three way hamstring stretch

Half pigeon :30 sec each leg

x2

___

SPORT

Either do * or **

*A1. 30 Cal AD @85-90% - rest :10 x4

*A2. 10 CTB - rest 1:00 x4

*A3. 5 Bar MU - rest 2:00 x4

**A.  Accumulate 22 Bar MU NFT

**B1. Hips to Bar - 5x5-7 - rest 1:00

**B2. Low Bar BMU Transition Drill - 5x7 - rest as needed

**C. 40 CTB NFT

(everone will do the following)

B.  Ring Muscle Up x1/ Ring Dip x5 - complex x7 - rest 1:30

C1. Single Arm Lat Pull Down - 3x10/side - rest :30

C2. Lying Barbell CTB - 3x10-12 - rest as needed - done with a perfect hollow position

D1. Hollow Body Hold :30 - rest 1:00 x3

D2. Ring Support Hold :20-:30 - rest as needed x3 - work to externally rotate hands

E1. Strict TTB - AMRAP UB with perfect position - rest 1:00 x3

E2. Planche Lean - :30 - rest 2:00 x3

 

Planche Lean - 3:54 in the video - https://www.youtube.com/watch?v=CvjgEoZ2a88