17.5
OR if 17.5 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: double-under
Friday, 03.24.17 – CrossFit for Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of missing
3-6 strict handstand push-ups or 1-3 wall walks or 10 hand-release push-ups
+
For time:
50 double-unders
10 kettlebell swings
10 burpees
30 double-unders
10 kettlebell swings
10 burpees
10 double-unders
10 kettlebell swings
10 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
Wednesday, 03.22.17 – Sport
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
+
3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
+
Every 3:00 for 3 sets:
:60 row hard
200m run
+
10:00 easy cool-down and/or mobility
Post results to comments.
Tuesday, 03.21.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (3 sets/side):
1st: 4-5/side 1-arm DB bench press, L arm
2nd: 4-5/side 1-arm DB bench press, R arm
+
3 rounds for even reps:
:90 strict pull-ups
:60 alternating reverse DB lunges (DB at sides)
:30 double-unders
:60 rest
+
2 rounds:
:30 L side plank
:30 plank
:30 R side plank
:30 plank
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
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
Post results to comments.
Friday, 03.17.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
+
AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
+
5:00-10:00 coach-led mobility
Post results to comments.