07032019

CROSSFIT

(Deload)

A. Back rack reverse lunges (10 total, 5 each leg)x3; rest 1:30

+

@70% perceived effort:

10 HSPU (Open standards)

20 Wall ball 20/14, 10ft/9ft

30 Box jump overs 24/20

40 Thrusters 75/55#

50 Du’s

+

Banded trap, lat

Half pigeon

Couch

___

ENDURANCE

A. Lateral ball toss 10 each sidex2; rest :10 sec/rest 1 min

+

Teams of two (split evenly): 40 min cap

3RFT:

100 Du’s

60 Cal bike

40 Cal Row

+

Lateral band walks, 10 each directionx2

07012019

CROSSFIT

(Week 8/Deload)

A. Clean and jerk, 1 EMOM for 10 min at 60-70% 1RM

+

10 OHS (light to moderate loads/perfect positions)

12 Over the bar burpees

rest 1:30

x4

+

:20 sec thoracic opener

:10-:20 sec glute bridge hold

x3

___

ENDURANCE

(Week 1)

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

+

10 min amrap:

10 Dumbbell front rack alt lunges 45/25#

14 Sit ups

4-8 Strict pull ups (Sub kneeling)

+

Figure four stretch

Couch stretch


06292019

CROSSFIT

(Week 7/Mixed)

A. Power snatch, 2 EMOM for 8 min up to 70% 1RM (work speed/positions)

+

Teams of two: (split evenly)

60 KBS 50/35

20 Toes to bar

80 Cal Row

20 Toes to bar

60 KB snatch 50/35

80 Cal Bike

+

:20 sec thoracic opener

Foam roll lats/thoracic

:20 sec thread the needle

x2

___

ENDURANCE

A.  Arnold press, 12 altx3; rest 1:30

B. Weighted plank, :30 secx4; rest 1 min

+

Run or Mini tri prep

_

RUN PREP

Run 24 min for max distance

_

MINI TRI PREP

Bike 50 Cals

Run 800 m

Row 1k

rest 5 min

x3