long, unplugged hike – get outside!
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Tag: CrossFit for Sport
Friday, 09.09.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it…
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5 rounds:
1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125]
:60 rest
200m run
:60 rest
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3 rounds not for time:
6-9 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
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Thursday, 09.08.16 – Sport
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
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Wednesday, 09.07.16 – Sport
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
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Tuesday, 09.06.16 – Sport
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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For time:
50 ring dips
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5 rounds for time:
9 ground-to-overhead, 135/85
200m run
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Crossover Symmetry recovery
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Monday, 09.05.16 – Sport
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
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10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
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3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
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