long, unplugged hike/swim/row/bike and/or 30:00-60:00 focused mobility work of choice
Tag: CrossFit for Sport
Wednesday, 06.28.17 – Sport
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A1. Weighted strict CTB pull-ups, 2-2-1-1, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 2-2-1-1, 3112; :90 rest
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Every :60 for 20:00 (10 sets of each):
1st: 3 squat clean singles, begin moderate and make 2-3 jumps throughout, reps must be completed in under :20 each round
2nd: 4-6 strict toes-to-bar or toes-to-rings, if these are easy then slow them down
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3 sets:
30m med ball bear hug carry
5-10 ab wheel rollouts
:60 rest
Post results to comments.
Tuesday, 06.27.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
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5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
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3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
Post results to comments.
Monday, 06.26.17 – Sport
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 7 x 1 @ 75-85% max; begin a set every :60
B. Back squat, 5 x 3 moderate/tough, 20X2; 2:00-3:00 rest
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5 sets @ 80% aerobic – sustainable throughout:
10 strict pull-ups
10 DB thrusters, 50/35/hand
40 double-unders
:60 walk rest
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3 sets:
15m/side heavy 1-arm KB front rack carry
15m/side heavy 1-arm Farmer’s carry
:30/side weighted star plank (DB in top hand)
rest as needed
Post results to comments.
Sunday, 06.25.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 mobility
Saturday, 06.24.17 – Sport
3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
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AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
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gun show
Post results to comments.