long, unplugged hike
Tag: CrossFit for Sport
Saturday, 03.25.17 – Sport
If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show + ab work of choice
Post results to comments.
Friday, 03.24.17 – CrossFit for Sport
17.5
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additional work TBD
Post results to comments.
Thursday, 03.23.17 – Sport
30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.5 announcement tonight @ games.crossfit.com and formulate your game plan…
Wednesday, 03.22.17 – Sport
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
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3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
Post results to comments.
Tuesday, 03.21.17 – Sport
A. Power clean & split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
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3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Post results to comments.