05082019

CROSSFIT

(Week 8/Deload)

A. Front foot elevated split squats, 8-10x3; rest :20 sec between sides/rest 1:30

20-30 Air squats

60 Du’s

Run 400 m

rest 1:30

x4

 :30 sec couch

:30 sec half pigeon

Calf/achilles stretch

x2

___

ENDURANCE

(Week 1)

A1. 20 Drunken mountain climbers; rest :30 sec

A2. 10 Russian V tuck twist; rest 1 min

x4

Row 250 m

rest 2 min

x8

B. Banded clam shells, 10x3; rest 1 min


05072019

CROSSFIT 

(Week 8/Deload)

A. Toes to bar tech work (10 min)

or

A. Strict toes to bar, accumulate 20-30 reps not for time

Row 2 min@2k pace

rest 2 min

x6

 :10 sec table top stretchx3

Three way banded hamstring stretch

___

ENDURANCE

(Week 1)

A. Good mornings, 8-10x3; rest 1:30

B. Push press, 4x4; rest 2 min

8 min Amrap:

8-12 push ups

10 KBS 50/35#

14 sit ups

:10-:15 sec bar hang

:15 sec thread the needle stretch


05062019

CROSSFIT 

(Week 8/Deload)

A. Three position squat snatch up to 75% 1RM (above the knee, below, floor)x5 complexes; rest 2 min

3RNFT:

14 Power snatch 95/65#

7 Bar muscle ups/Strict pull ups/14 CTB kipping

18/12 Cal Bike

rest 1:30

 :30 sec couch

:30 sec half pigeon

:15 sec bar hang

x2

___

ENDURANCE

(Week 1)

A. Front squat, 2,2,2,2; rest 2-3 min

12 Alt front rack lunges 45/25#

14 Alt plank marches

Run 400 m@85-90%

rest 2 min

x3

Supine twist

Upward dog/Downward dog complex

x3

 

 

05042019

CROSSFIT

A1. Marching planks, 10x3; rest :30 sec

A2. Starfish alternating crunches, 10x3; rest 1 min

+

4RFT:

Run 400 m

8-14 Pull ups

8-14 Push ups

+

:20 sec thoracic opener

90/90 pec stretch

x3

___

ENDURANCE

A. Push press, 4x4; rest 2 min

+

Run 800 m

then:

5 Rounds:

8 Pull ups or ring rows

8 Push ups

8 Box jumps 24/20”

_

Run prep

Run 3 miles for time

_

Row prep

Row 4 min at 5k pace

rest 2 min

x5

05022019

CROSSFIT 

(Week 7/Mixed)

A. Close grip bench press, 3,3,3,3; rest 2 min

3RFT:

10 Deadlift 155/110#

9 Hang power clean 155/110#

8 Push jerk 155/110#

7 Box jumps 30/24”

 10 glute bridgesx3

:30 sec childs pose

___

ENDURANCE

(Deload) 

A. Three position power clean (above the knee, below the knee, floor) up to 75% 1RMx5 complexes; rest 2 min

+

“Annie”

50-40-30-20-10

Double unders

Sit ups

+

Calf/achilles stretch

10 superman’sx3; rest 1 min

05012019

CROSSFIT 

(Week 7/Mixed)

A. L-sits on the paralettes, :15-:30 secx4; rest 1 min

Teams of two:

Row 2k (split every 500 m)

Run 1.5 mile (switch every 400)

Row 2k (split every 250 m)

 Seated legs extended stretch

Three way banded hamstring stretch

___

ENDURANCE

(Deload) 

A. Dumbbell alternating continuous lunges, 14x3; rest 2 min

+

@70%:

60/48 Cal Bike

48 Sit ups

28 Thrusters 75/55#

28 Over the bar burpees

+

:30 sec pancake

:30 sec couch

:30 sec figure four stretch