05112019

CROSSFIT

(Deload)

A1. Marching planks, 12x3; rest :30 sec

A2. Starfish alternating crunches, 12x3; rest 1 min

+

@70% perceived effort:

Run 800 m

40 Russian KBS (mod loads)

30 Front squat 115/75#

20 Dips

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x3

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ENDURANCE

A. Strict ring pull ups, 1-2x4; rest 2 min (weighted if possible)

or

A. Assisted pull upx1; rest :20 sec/Chin above the bar hold, :10-:20 sec; rest 2 minx4

+

Run 800 m

then:

5 Rounds:

8 Pull ups or ring rows

8 Push ups

8 Box jumps 24/20”

_

Run prep

Run 1 mile, rest 5 min; Run 800 m; rest 3 min, Run 400 m (pace should get faster per 400 m each effort)

_

Row prep

Row 20 min at 5-7 sec above average 5k pace