09272017

CROSSFIT

(Week 4)

A. Back squat, 3,3,3,3; rest 3 min

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3 RFT:

40 Wall ball 20/14, 10/9ft

60 Du's

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:30 sec couch

:30 sec puppy dog

5 Hip Cars in each directionx2

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ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 14-18 altx3; rest 1 min

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(Teams of two)

Row 5k (split evenly)

Run to Corner Cafe' together (left out of the front door and down Mary St and up 18th to the Corner Cafe')

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Calf/Achilles roll with barbell or stick &stretch

:30 sec half pigeon each leg

5 breaths in upward to downward dogx3

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SPORT

A. Squat Clean - Build to a Tough Single with good positions

B. 3 Front Squat EMOM for 10 min - Start Moderate, build to maximal effort w/ perfect upper back position

C1. DB Split Squats - 4x10-12/side - rest :45

C2. Wall Balls - 4x50 - rest :45

C3. DU - 4x100- rest :45

C4. Thrusters - 4x15 @95/65 - rest as needed

-goal is UB on WB and Thrusters, scale weights accordingly

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Ido Portal Squat Routine 2.0

-each position 2x10

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10 min hip/lower body long hold stretch mobility work