long, unplugged hike and/or 30:00 mobility work of choice
Tag: CrossFit for Health
Friday, 12.16.16 – 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)
A. Snatch, 10:00 coach-led tech work
B. Weighted pull-up, build to a heavy single in 8:00 or if no strict pull-up then 8 x :05-:10 chin-over-bar hold beginning every :60
+
AMRAP in 5:00:
5 toes-to-bar
10 push-ups
15 air squats
OR
AMRAP in 5:00:
5 handstand push-ups
10 alternating pistols
15 toes-to-bar
+
5:00-10:00 independent mobility work of choice
Post results to comments.
Thursday, 12.15.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
Wednesday, 12.14.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
Every 5:00 for 30:00 (6 sets):
1 squat clean or front squat, begin moderate and add a bit set-to-set
15 unbroken wall balls
21/15 row calories or 15/10 ski erg/Assault Bike calories @ high aerobic effort – last set optional max effort
5:00-10:00 coach-led mobility work
Post results to comments.
Monday, 12.12.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 5/side 1-arm Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 15m goblet walking lunges
2nd: :30 row @ 90% aerobic effort – easily sustainable
3rd: :30 front leaning rest on ground or rings
+
AMRAP in 6:00:
10 strict pull-ups or challenging CTB Australian pull-ups
30 double-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Sunday, 12.11.16 – Health & Sport
long, unplugged hike/swim/bike and/or 30:00-60:00 mobility work of choice