09262017

 

CROSSFIT

Week 4

A1. :10-:25 sec Hollow body holdx4; rest :20 sec

A2. 8-14 Perfect Vupsx4; rest 1 min

+

AD sprints...........Round 2 :)

 

Group 1-

:30 sec on@100%

rest :30 sec

x4-5 (do 4 if you didn't come last week)

Group 2-

:20 sec on@100%

rest :40 sec

x4-5 (do 4 if you didn't come last week)

rest to full recovery (5 min minimum)

x2(8-10 total sprints)

+

10-15 min cool down on AD or Walk

Foam roll glutes, quads

:30 sec couch stretch

___

ENDURANCE

A. Deadlift, 2,2,2,2; rest 3 min

B. Side plank, :35-50 secx3 rest :15 sec between sides/1 min between sets

+

10 min AMRAP:

10 Power clean 135#/95#

12 Box jump overs 24/20

:20 sec puppy dog

:30 sec couch

:20 sec supine twist

x2

___

SPORT

A1. 12 CTB AFAP - rest :30 x5

A2. 6 MU AFAP - rest 2:30 x5

B. 60 HSPU NFT

+

@RPE 8

50/40 Cal Row

10 Rower Facing Burpees

rest 1 min

40/30 Cal Row

10 Rower Facing Burpees

rest 1 min

:10 Row Sprint @RPE 10

rest as needed

x4

+

B1. Single Arm Banded Lat Pull Downs - 3x10/side - rest :30

B2. Single Arm DB Row - 3x10/side - rest :30

B3. Lying DB Pull Overs - 3x10 - rest :30 - keep ribcage down

B4.Supinated Grip Hang from Bar - 3x:40 - rest as needed

*increase load from last week on "B"