long, unplugged hike
Month: March 2017
Saturday, 03.25.17 – Sport
If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show + ab work of choice
Post results to comments.
Saturday, 03.25.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run
20 wall balls
20 pull-ups
+
17.5 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Friday, 03.24.17 – CrossFit for Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of missing
3-6 strict handstand push-ups or 1-3 wall walks or 10 hand-release push-ups
+
For time:
50 double-unders
10 kettlebell swings
10 burpees
30 double-unders
10 kettlebell swings
10 burpees
10 double-unders
10 kettlebell swings
10 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
Friday, 03.24.17 – CrossFit for Sport
17.5
+
additional work TBD
Post results to comments.
Thursday, 03.23.17 – Sport
30:00-60:00 active recovery and/or mobility work of choice
+
watch the 17.5 announcement tonight @ games.crossfit.com and formulate your game plan…