04202019

CROSSFIT

A. Reverse back rack lunges, 16 altx3; rest 2 min

+

Teams of two:

40 Thrusters 135/95# 

40 Over the Bar burpees

40 CTB pull ups 

40 Over the Bar burpees

40 Wall Ball 30#/20#  

+

:30 sec pancake

:10-15 sec sieza sit

Seated legs extended stretch

___

ENDURANCE

A  Deadlift, 3,3,3,3; rest 2-3 min

Run 800 m

40 Box jumps 24/20

30 Ball slams

20 Toes to bar or GHD sit ups  

___

Run Prep

Run 10x200m; rest 2 min *preferably on a track

04182019

CROSSFIT 

(Week 5)

A. Shoulder press, 2,2,2,2,rest 2-3 min

+

5-10 Strict HSPU (sub 10 strict DB press)

10 Vups

2 min max cal row  

rest 2 min

x4

(score is max cal row each round) 

+

:20 sec thoracic opener

:20 sec cow face pose

10 Band pull aparts

x3

___

ENDURANCE

A. Dumbbell front rack step ups, 12x3; rest 2 min

+

4 RFT:

10-15 Pull ups

20 Sit ups 

30 Squats  

+

:20 sec puppy dog

Hip CARS, 5 each directionx3

04152019

CROSSFIT

(Week 5)

A. Above the knee squat cleanx1/below the knee squat cleanx1; rest 1:30 minx5

(28 min cap) 

3-6 Ring muscle ups (sub 4 weighted pull ups or 2-3 negatives)

12 Dumbbell step overs 24/20, 50/35# 

400 m run  

rest 2 min

x4

+

:20 sec thread the needle stretch

:20 sec puppy dog

x2

___

ENDURANCE

(Week 6)

A. Back squat, 20 min to build to a max 

+

4 RFT: 

12 Weighted russian twist 

24 Wall ball  

48 Dus   

+

:30 sec couch

Banded tricep stretch

Banded lat stretch