30:00-60:00 easy aerobic active recovery and/or mobility work of choice
Tag: CrossFit for Sport
Wednesday, 02.08.17 – Sport
3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
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A. Squat snatch, 10:00 to build to a single @ 80-90%
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3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
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1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
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optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
Post results to comments.
Tuesday, 02.07.17 – Sport
A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
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3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
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3 sets:
15 band face pulls w/pause @ back
rest as needed
Post results to comments.
Monday, 02.06.17 – Sport
A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
Post result to comments.
Sunday, 02.05.17 – Health & Sport
long, unplugged hike and/or food prep and/or 30:00-60:00 yoga/mobility work of choice
Saturday, 02.04.17 – Sport
A. Power snatch, build quickly to a tough single – no misses
B. Power clean, build quickly to a tough single – no misses
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Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders
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gun show
Post results to comments.