17.4
OR if 17.4 yesterday or not repeating:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Tag: CrossFit for Sport
Sunday, 03.20.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!
Saturday, 03.18.17 – Sport
If planning on repeating 17.4 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
+
For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show
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Friday, 03.17.17 – Sport
17.4
+
Additional work TBD
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Thursday, 03.16.17 – Sport
30:00-60:00 active recovery and/or mobility work of choice
+
watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…
Wednesday, 03.15.17 – Sport
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
+
3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
+
For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
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