08212017

CROSSFIT

(Week 7/Mixed)

A1.  Side plank, :30 secx4; rest :10 sec between sides/:20 sec

A2. Dumbbell side bends, 10 each sidex4; rest 1 min

+

15 Burpees to a 45# plate

AD 3 min max calories

rest to recovery 3 min minimum

x3

+

Banded lat stretch

10 scorpians with a pause to stretch pec/anterior shoulderx2

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ENDURANCE 

(Week 7/Mixed) 

A. Bench press, 5x5; rest 2 min

15 min AMRAP:

5 Bar muscle ups or 10 CTB pull ups

10 V ups

10 Ring push ups

Run 400 m

+

Banded lat stretch

90/90 pec stretch

:30 puppy dog

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SPORT

A1. Burpee Box Jump Overs AFAP - 3x10 - rest :10

A2. Squat Cleans - 3x1.1.1 - rest :10/2 min

B. Front Squat - 3x5 - rest 2 min

+

18 Min EMOM

1 - :40 Row @Open for Cal Pace

2 - 13 Thrusters @95/65

+

+

C1. DB Split Squat - 3x10-12 - rest 1:00 RPE 7-8

C2. DB Death March - 3x10-12 - rest 1:00 RPE 7-8

C3. Seiza Sit - :30 - rest 1:00

C4. Hip CARs - 3 slow controlled reps in both directions - rest 1:00

D1. Sampson Stretch - 1:00/side - rest 1:00 x4

D2. 3 Way Banded Hamstring Stretch - :30/position - rest 1:00 x4

D3. 1/2 Pigeon - 1:00/side - rest 1:00 x4