30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
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Tag: CrossFit for Sport
Wednesday, 10.05.16 – Sport
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
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A. Squat clean clusters, 3 x 1.1.1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 9-12/side, no tempo as heavy as possible; :45 between sides
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10:00 @ 70% – save the intensity for the prowler:
10 strict pull-ups
5/side 1-arm KB front rack squat, goal is 70/53
10 kettlebell swings, same KB you use for squats
40 double-unders, unbroken more important than total rounds completed
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3 sets:
:30 prowler sprint outside
4:30 walk rest
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Tuesday, 10.04.16 – Sport
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest
B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest
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For time(s) @ steady effort – burpee pace should not slow down set-to-set:
.6 mile Assault Bike
30 burpees
3:00 rest
500m row
25 burpees
3:00 rest
400m run
20 burpees
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3 sets not for time:
10-15 moderate reverse hypers
:30 L-sit accumulation
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Monday, 10.03.16 – Sport
A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
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Crossover Symmetry or 100 band pull-aparts
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Sunday, 10.02.16 – Health & Sport
long, unplugged hike – get out in the sun!
Saturday, 10.01.16 – Sport
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
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