60:00 easy aerobic recovery and/or mobility work of choice
Tag: CrossFit for Sport
Wednesday, 04.05.17 – Sport
5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
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10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
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2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
Post results to comments.
Tuesday, 04.04.17 – Sport
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
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For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
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For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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10:00 mobility work of choice
Post results to comments.
Monday, 04.03.17 – Sport
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
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5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
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3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
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For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
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10:00 mobility work of choice
Sunday, 04.02.17 – Health & Sport
long, unplugged hike and/or swim/walk/bike
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20:00-30:00 mobility work of choice
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food prep!
Saturday, 04.01.17 – Sport
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
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A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
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3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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3 sets:
20 light reverse hypers
:30 L-sit accumulation
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gun show
Post results to comments.