30:00-60:00 easy aerobic work and/or mobility
Tag: mobility
Wednesday, 05.03.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck press]
2 sets of [:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank]
Every 3:00 for 3 sets:
30m unbroken DB walking lunges – 10m overhead, 10m @ shoulders, 10m @ sides
+
10:00 @ 80-90% effort – make it sustainable:
10 pull-ups
20 wall balls
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 05.02.17 – 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 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
+
2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Sunday, 04.30.17 – Health & Sport
looooooooooong, unplugged hike
Saturday, 04.29.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
+
5:00-10:00 coach-led mobility
Post result to comments.
Friday, 04.28.17 – 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 :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
5:00-10:00 coach-led mobility
Post results to comments.