long, unplugged hike (after watching Glenn finish out the Games week @ 1200)
Tag: CrossFit for Sport
Saturday, 08.05.17 – Sport
3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
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AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
Post results to comments.
Friday, 08.04.17 – Sport
3 rounds as warm-up, not for time:
5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd
10 incline DB scap retractions
15 scap push-ups
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 6 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 2-2-2-2; 2:00-3:00 rest
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AMRAP in 7:00:
2/1 bar muscle-ups
6m handstand walk (3 mat lengths)
4/2 bar muscle-ups
6m handstand walk
6/3 bar muscle-ups
6m handstand walk
and so on…
OR
AMRAP in 7:00:
3 strict pull-up (CTB if possible)
3 wall walks
6 strict pull-up
3 wall walks
9 strict pull-up
3 wall walks
and so on…
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optional:
50/35 Assault Bike calories
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10:00 very easy aerobic work immediately following conclusion of Bike sprint – walk/spin/row
Post results to comments.
Thursday, 08.03.17 – Sport
long, unplugged hike or 30:00-60:00 very easy non-eccentric aerobic work of choice (bike/swim/ski/row or combo)
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30:00 focused mobility work of choice
Wednesday, 08.02.17 – Sport
3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
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4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
Post results to comments.
Tuesday, 08.01.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Clean pull, 6-8 x 1 starting @ 90-95% clean max & building to 105% max; begin a rep every :60
B. Halting clean-grip deadlift, 2-2-2 w/pauses just off ground & below the knees, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
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4 rounds for time:
50 double-unders
15 snatches, 95/65
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400m walk or 4:00 very easy spin on bike immediately following DU/snatch
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Not for time:
:90 L-sit on parallettes accumulation
Post results to comments.