looooooooooong, unplugged hike
Tag: CrossFit for Sport
Saturday, 04.29.17 – Sport
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 1-1-1-1 perfect positions over load; :10 rest
B2. Elevator dips (:02-:05 pause @ top, middle, bottom, middle, top), 4 x 1; :90 rest
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5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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gun show
Post results to comments.
Friday, 04.28.17 – Sport
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups
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Thursday, 04.27.17 – Sport
long, unplugged hike and/or 30:00-60:00 mobility work of choice
Wednesday, 04.26.17 – Sport
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
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A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
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For time:
50 toes-to-bar, 25 double-unders @ every break
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10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground
Post results to comments.
Tuesday, 04.25.17 – 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. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
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5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
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3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
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10:00 mobility work of choice
Post results to comments.