30:00-60:00 easy swim, hike, bike, row, and or ski erg – pick one and cruise through at a very easy pace or cycle through a few different pieces every 2:00-5:00
Tag: CrossFit for Sport
Wednesday, 05.31.17 – Sport
3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
+
5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
Post results to comments.
Tuesday, 05.30.17 – Sport
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00
+
3 rounds for time:
15m med ball bear hug carry
60 double-unders
15m med ball bear hug carry
15 row calories
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
20 light reverse hypers
:20/side weighted side plank (DB in off hand extended to the ceiling)
+
10:00 mobility work of choice
Post results to comments.
Monday, 05.29.17 – 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
For time*:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*partition all non-running work as desired
Post results to comments.
SCHEDULE NOTICE: just a single 1030 class today!
Sunday, 05.28.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph options
Thursday, 05.25.17 – Sport
long, unplugged hike and/or 30:00-60:00 mobility work