CrossFit Kids w/Jessie & Emily @ 1PM
or for the big kids…
long, unplugged hike
Month: April 2016
Saturday, 04.23.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
Friday, 04.22.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 halting snatch-grip deadlift (:02 pause below knees on way up, :03 descent) + 1 snatch pull, 5 x 1; begin a set every :90
B. Supinated strict weighted pull-ups, 3 x 2-4, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
1 wall walk
5 row calories
2 wall walks
10 row calories
3 wall walks
15 row calories
and so on…
+
8 sets:
:15 hollow rock or hold
:15 rest
Post results to comments.
Thursday, 04.21.16 – Training
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
4 alternating Turkish get-ups, light/moderate & controlled
500m row or .5 mile Assault Bike
2:30 rest
Post results to comments.
Wednesday, 04.20.16 – Sport
A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
+
3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
+
Crossover Symmetry recovery
Post results to comments.
Wednesday, 04.20.16 – Training
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
15:00 @ 70-80%:
10 burpee toes-to-bar
20/15 row calories
40 double-unders or 80 single-unders
+
3 sets:
4-6 unweighted glute-ham raises or 12 unweighted hip extensions, 20X1 or 12 light reverse hypers
rest as needed