30:00-60:00 active recovery work of choice
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Tag: CrossFit for Sport
Wednesday, 12.07.16 – Sport
3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max)
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For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
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3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
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Tuesday, 12.06.16 – Sport
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
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A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
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Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
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Monday, 12.05.16 – Sport
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
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AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
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Sunday, 12.04.16 – Health & Sport
long, unplugged hike and/or 30:00-60:00 mobility work of choice
Saturday, 12.03.16 – Sport
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
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