long, unplugged hike – enjoy the cold air!
Tag: CrossFit for Sport
Saturday, 11.19.16 – Sport
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 snatch (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
Odds: 1 clean (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Friday, 11.18.16 – Sport
A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
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8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
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3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
Thursday, 11.17.16 – Sport
30:00-60:00 active recovery work of choice
Post work & results to comments.
Wednesday, 11.16.16 – Sport
3 rounds not for time:
3-5 dragon flags
30-50 double-unders
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A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
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3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups
Post results to comments.
Tuesday, 11.15.16 – Sport
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
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A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
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For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
Post results to comments.