30:00-60:00 unplugged hike and/or easy aerobic work of choice – swim/bike/row/ski
Tag: CrossFit for Health
Saturday, 07.29.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls
100 pull-ups
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5:00-10:00 coach-led mobility
Post result to comments.
Friday, 07.28.17 – 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. Front squats, 8 x 3 moderate (60-70% of max – slightly heavier than last week), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
B. Bent-over DB rows, 3 x 6-8, 2012; begin a set every 2:00
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AMRAP in 7:00:
max burpees w/2-hand touch to target 6+” above standing reach – begin each minute, including the first, w/7 Russian kettlebell swings
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5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 07.27.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 32:00 (8 sets of each):
1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
3rd: 250m easy row – conversational pace, feet out of straps, change damper set-to-set to feel the difference
4th: rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 07.26.17 – 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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 2 hang power cleans from below the knees
2nd: :20 max double-unders
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5 rounds:
:15/side 1-leg wall sit
:30 rest
:30 wall walks or handstand hold or alternating hip touches from plank
:30 rest
:30 alternating DB snatches, moderate & steady pace
:30 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 07.25.17 – Health
3 rounds of(1/side Turkish get-up + :30/side plank + :60 row/bike/ski easy)
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
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2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
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5:00-10:00 coach-led mobility work
Post results to comments.