long, unplugged hike and/or 30:00-60:00 mobility work of choice
Tag: CrossFit for Health
Saturday, 06.03.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
+
5:00-10:00 coach-led mobility
Post result to comments.
Friday, 06.02.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
+
For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 06.01.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90
+
Pick one:
2000m row for time
OR
10:00 Assault Bike calories
OR
2000m ski erg for time
+
10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 05.31.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
8:00 to establish a heavy front squat triple
4:00 rest
8:00 to establish a heavy push press triple
4:00 rest
6:00 of (10 tough DB thrusters + 10 toes-to-bar)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 05.30.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(2/side Turkish get-up + :60 row)
Every 2:00 for 12:00 (6 sets) w/:05-:10 between all reps:
1 clean high pull
2 power clean singles
+
3 rounds for time w/7:00 cap:
20 Russian kettlebell swings, moderate
60 double-unders or 90 single-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.