3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 2:00 for 8:00 (4 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & down
1 snatch pull from :01 pause just below knees
1 snatch pull w/no pauses
:30 supine plank
+
Every :60 for 8:00 (8 sets):
1 power snatch
+
AMRAP in 8:00:
2-4 wall walks or 8 strict handstand push-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility
Tag: CrossFit for Health
Monday, 06.22.20 – Health & Sport
2 sets as warm-up:
:10-:15 relaxed hang from bar
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the rack, 21X1
2nd: 10 band face pulls w/pause @ the back
OR
1st: 2-3 squat clean singles, moderate/tough w/short rest between reps
2nd: 2-3 bar muscle-ups
+
Every 2:00 for 5 sets:
:60 strict pull-ups or alternating DB rows from plank (only if no strict pull-ups)
10 alternating barbell front rack or KB goblet reverse lunges or pistols
+
5:00-10:00 coach-led mobility
notes: squat cleans & bar muscle-ups only if you are already proficient at both, otherwise the greater long-term benefit will come from the front squat & face pull combo…
Saturday, 06.20.20 – Health & Sport
10:00 dynamic mobility work – coach-led
+
On a running clock:
Death by bar-facing burpees:
min 1: 1 bar-facing burpee
min 2: 2 bar-facing burpees
min 3: 3 bar-facing burpees
*and so on, adding 1 rep to each minute until you can no longer complete the required reps within the minute or we complete the 15th minute – if you make it to minute 15 complete as many reps as possible in that minute
+
5:00 rest
+
For time:
1600m run w/partner – alternate 400m so each does 2
+
easy walk cool-down or coach-led mobility
Friday, 06.19.20 – Health & Sport
2 rounds for completion as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 empty bar/pvc overhead squat or full snatch tech work
+
Every :90 for 15:00 (5 sets of each):
1st: 5 moderate back squats, 30X1
2nd: 10-15 controlled band pull-aparts
+
AMRAP in 5:00:
10 wall balls
5 pull-ups or tough Australian CTB pull-ups
OR
For time w/5:00 cap:
21-15-9 CTB pull-ups
9-15-21 thrusters, 95/65
+
5:00-10:00 coach-led mobility
Wednesday, 06.17.20 – Health & Sport
3 rounds as warm-up
:30 bent-knee hollow hold or rock
:20 relaxed hang from bar
5/side light windmills
+
For total reps without dying:
5:00 of [30 sit-ups + 400m run + alternating DB snatches in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB hang clean & jerks (switch every 5 reps) in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB shoulder-to-overhead any way (switch every 5 reps) in remaining time]
+
3 sets not for time:
:30/side plank
+
5:00-10:00 coach-led mobility work
Tuesday, 06.16.20 – Health & Sport
3 sets as warm-up:
:20 hollow hold
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 6 sets:
3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid
+
1 set:
max reps up to 20 goblet squats @ roughly 50% of bodyweight, can use a KB or DB
*perfect ROM for all reps, clearly below parallel and full hip & knee extension @ top
+
AMRAP in 5:00:
Strict pronated pull-ups w/clear chin-over-bar at top
*return to full dead hang to finish all reps even if down to singles (so no dropping off the bar from the top)
*if no strict pull-ups perform 10 alternating DB rows from plank every :60 for 5 sets
+
5:00-10:00 coach-led mobility