11282018

CROSSFIT

(Week 1)

A  Back squat, 5x5; rest 2 min

+

12 min amrap:

12 Thrusters 95/65#

24 Du’s

12 Russian KBS 70/50#

24 Sit ups

+

:30 sec couch

:30 sec half pigeon

___

ENDURANCE

(Week 2)

A. 4-8 lemon squeezers, :10-:15 sec hollow hold; rest :30 secx5 complexes  

Teams of two (one working at a time):

100 Du’s

150 Sit ups

200 Cal Row

150 Cal Bike

100 Du’s

:30 sec couch

:30 sec half pigeon  

11272018

CROSSFIT

(Week 1)

A  Toes to bar tech work 10 min or 

A. L-sit on the parallettes, :20-:60 secx4; rest 1:30

+

Bike :30 sec@85%

Bike :30 sec@50%

x8 (try to match cals each :30 sec seg@85%)

rest 5 min

Row 500 m

rest 2 min

x4

+

:30 sec thoracic opener

Banded lat stretch  

___

ENDURANCE

(Week 2)

A. Bent over barbell rows, 8x4; rest 2 min

+

1-2-3-4-5-6 Strict CTB chin ups

5 Burpee box jumps after each set of pull ups 24/20 (30 total)

 +

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon

11262018

CROSSFIT

(Week 1)

A  Three position power snatch (above the knee, below the knee, floor) up to 70% 1RM; rest 1:30x5 complexes  (work speed and positions)

+

2-6 Ring muscle ups (sub Strict CTB Chins)

8 Squat snatch 125/85#

12 Vups  

rest 1 min

x3

+

Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

___

ENDURANCE

(Week 2)

A. Back squat, 5x5; rest 2 min

+

40-30-20 Cal row

20-15-10 Thruster 95/65#

Banded leg abductions 5 each sidex3; rest 1 mim

11232018


Reminder- Class times today at 12:00, Open gym 1-4:30, 4:30&5:30 pm CrossFit 

CROSSFIT 

(Week 7/Deload) 

A  Segmented clean deadlift, 3,3,3,3; rest 2 min (below the knee/mid thigh/high hang) 

1 to 9

Hang Power clean@55-60% 1RM

Toes to bar  

 A1. Banded Hamstring Stretch - 3x:30 hold/position - rest :30

A2. Couch Stretch - 3x:30/leg - rest :30

A3. PVC RDL - 3x10 slow reps - rest :30

___

ENDURANCE

OFF

11242018

CROSSFIT

(Deload) 

A. Butterfly/Kipping/Bar muscle up tech work 12 min

or

A. Strict kneeling pulling pull-ups, 4-6x4; rest 2 min

+

8 Ball slams  

10 Front rack Alternating Dumbbell lunges (mod loads)

6-10 Dips  

rest 1 min

x4

Banded trap stretch

Banded lat stretch

:20 sec thoracic opener

___

ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

16 min amrap:

Run 400 m

6-12 push ups  

Row 400 m

18 sit ups  

___

Biathlon prep

Row 2k men/1600 women at race pace

Run 1 mile at race pace  

rest 3-5 min

x3