08022017

CROSSFIT

(Week 4)

A. Front squat, 3,1,3,1; rest 2 min  

B. Weighted back rack step ups, 5 each legx3; rest 1:30

For time: (12 min cap)

100 Wall ball 10ft/10ft

150 Du's

Foam roll quads  

Banded three way hamstring stretch

:30 sec pancake

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ENDURANCE

(Meet at Schenley Park)

1 mile time trial

+

Calf/achilles roll out/stretch

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SPORT

Not Doing the Showdown

A. Split Jerk - Build to a Max

B. DB Strict Press in Split Jerk Stance - 4x8-10 - rest 2 min - alternate feet each set

+

10 Min AMRAP

3 TTB

3 Thrusters @115/75

6

6

 

Rest 2 min

 

3 Min Max Wall Balls @open standards

+

D1. 1:00 Seiza Sit - rest :30 x3

D2. 3 Way Banded Hamstring Stretch - :30 each direction - rest :30 x3

D3. Hip CARs - 3 slow controlled reps in each direction x3 - rest as needed

 

Doing the Showdown

A. Split Jerk - Build to a Tough Single

+

7 TnG Clean and Jerks @135/95

rest 1:30

x3

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7 Thrusters @95/65

7 Pull Ups

rest 1:30

x3

+

:10 AD Sprint @100%

:50 slow spin

x4

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30 min z1

+

30 min mobility