10:00 dynamic mobility work – coach-led
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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
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5:00 rest
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For time:
1600m run w/partner – alternate 400m so each does 2
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easy walk cool-down or coach-led mobility
Tag: CrossFit for Sport
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
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5:00 empty bar/pvc overhead squat or full snatch tech work
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Every :90 for 15:00 (5 sets of each):
1st: 5 moderate back squats, 30X1
2nd: 10-15 controlled band pull-aparts
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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
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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
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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]
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3 sets not for time:
:30/side plank
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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
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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
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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
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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
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5:00-10:00 coach-led mobility
Monday, 06.08.20 – Health & Sport
3 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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Every :90 for 15:00 (5 sets of each):
1st: 5 front squats (from ground or rack), 30X1
2nd: 5 scap pull-ups or 5 strict pull-ups
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AMRAP in 8:00:
8 DB reverse lunges w/DB @ shoulders
8 alternating DB rows from plank
8 sit-ups w/fingertips on temples throughout
*same pair of DB throughout, select a load that makes at least one of the movements challenging
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5:00-10:00 coach-led mobility
notes: full squat clean does not count as 1st FS rep today as there is a tempo from all 5… if 5 strict pull-ups is easy attempt CTB for all sets/reps… if the lunges end up being the relatively easy movement in the AMRAP and you have solid overhead mobility, make these dual DB overhead reverse lunges
Saturday, 06.06.20 – Health & Sport
10:00 dynamic mobility work – coach-led
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6 rounds for time w/a partner:
400m run
21 kettlebell swings
12 T-hand-release push-ups OR handstand push-ups if proficient (12 unbroken should be possible when fresh)
*partners alternate completed rounds (so perform 3 each), so there will be quite a bit of rest here… of course, that also means that you should be pushing the pace while you are working, so…
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easy walk cool-down