08082017

CROSSFIT

(week 5)

A1.  Weighted plank, :30 secx4; rest :10 sec

A2. Vups, 10-12x4; rest 1 min

Run 1 mile

Row 1k@2k pace

Run 800

Row 500 m@1k pace

:30 sec couch stretch

:30 sec spider man stretch  

Roll calf/bottom of feet

___

ENDURANCE

A.M. 5k/Biathlon prep- Run 3 miles at moderate pace

P.M. 

A1. Power clean, 2,2,1,1; rest :10 sec

A2. High Box jumps, 3,3,3,3; rest 2 min

For time:

30 Hang power clean 115#/75#

60 Du's

15 Hang power clean 135#/95#

120 Du's

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

____

SPORT

Didn't Do Showdown

Run 1 mile @5k pace

AMRAP UB WB

rest as needed

x3

+

A1. Lateral DB Step Up - 3x10/leg - rest 1:00

A2. Alt Goblet Side to Side Cosack Squat - 3x16 - rest 1:00

A3. 30 UB Walking DB Front Rack Lunges (RPE 8) - rest 2 min

B1. Half Pigeon stretch - :30/side - rest :30 x3

B2. Sampson Stretch - :30/side - rest :30 x3

B3. Hip CARs - 3x3 slow controlled reps -rest as needed x3

 

Did Showdown

A1. Lateral DB Step Up - 3x10/leg - rest 1:00

A2. Alt Goblet Side to Side Cosack Squat - 3x16 - rest 1:00

A3. 30 UB Walking DB Front Rack Lunges (RPE 8) - rest 2 min

B1. Half Pigeon stretch - :30/side - rest :30 x3

B2. Sampson Stretch - :30/side - rest :30 x3

B3. Hip CARs - 3x3 slow controlled reps -rest as needed x3

+

10 min z1

10 min mobility

x2