08172019

CROSSFIT

A. Bench press, build to a tough single (20 min)

+

Teams of 2 split evenly one working at a time:

14 min amrap:

24 STO 135/95#

24 Front squat 135/95#

Run 800 m (400 each)

+

Lat stretch

Spiderman stretch

Thoracic opener

__

ENDURANCE

A. Front squat, 4x4; rest 2 min

+

3 RFT:

12 Alternating dumbbell snatch 45/25

14 Russian V tuck twist

26 Cal bike

+

:30 sec pancake

Thread the needle stretch

Spiderman stretch

08152019

CROSSFIT

(Week 6/Testing) *need a judge if going for a board spot

10-30 Muscle ups for time (12 min cap)

or

Max unbroken strict pull ups

or

2-3 Neg pull ups; rest 2 minx4

+

4-10 HSPU 45/25# plates or 10-20 Push ups

14-20 Sit ups

2 min max calorie row

rest 2 min

x4

+

90/90 Pec stretch

Foam roll thoracic/lats

___

ENDURANCE

A. Push press, 4x4; rest 2 min

+

12 min amrap:

10 Box jumps 24/20

10 V ups

10 Kipping pull ups

Run 400 m

+

10 Glute bridgesx3; rest 1 min

:30 sec couch stretch

08132019

CROSSFIT

(Week 6)

(Teams of two/one working at a time/split evenly): 48 min cap

4RFT:

Bike 40 Cals (20 each)

Run 800 m (400 each)

Row 600 m (300 each)

+

A. 30-20-10 Sit ups

+

Three way banded stretch

Calf/achilles stretch

___

ENDURANCE

(Week 7)

A. Weighted ring pull ups, 2-3x4; rest 2 min

  • sub Negative pull ups, 2-3x4; rest 2 min

+

21-15-9

Deadlift 205#/135#

Over the bar burpees

+

Supine twist

Child’s pose

thoracic opener

x2

08122019

CROSSFIT

(Week 6/Testing) *Must have a judge if going for a board spot

A. Squat snatch, 2,2,1,1; rest 2 min

+

“Fran”

21-15-9

Thrusters 95/65#

Pull ups

+

Single sided glute bridge, 10 each leg

:20 sec thoracic opener

:20 sec couch stretch

x3

___

ENDURANCE

(Week 7/Mixed)

A. Dumbbell front rack step ups, 10-12x3; rest 2 min

B. Dumbbell side bends, 10-12x3; rest :20 sec/rest 1 min

+

3RFT:

Bike 26/20 Cals

20 Goblet squats (mod loads)

60 Du’s

+

Figure four stretch

Couch stretch

Lateral band walks, 10x3