Cycle 2 week 4 day 6

Posted: December 15, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

EMOM x 5

40 DU (odd)

5 squats + 5 push-ups+ 5 sit-ups (even)

Metcon (Time)

Chipper – in order as fast as possible:

100 Air Squat

80 Box Jump

60 Pullups

80 Walking Lunges

200 Double Unders
One partner work at a time

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Cycle 2 week 4 day 5

Posted: December 14, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 x 10 with empty barbell Front squat :1 pause at bottom

Front Squat (5RM)

12 minutes go to 5RM NO MISSES

GHD hip extensions (3 x 10)

GHD hip extensions. Focus should be on initiating movement through the glutes and maintaining neutral spine

Metcon (Time)

5 rounds for time

200m run

15 wall ball shots

cycyle 2 week 4 day 3

Posted: December 13, 2017 in Uncategorized

26.2 CrossFit – LBN

Push Press (3 x 5)

Metcon (AMRAP – Reps)

12 mins AMRAP

300m row

20 kettlebell swings

15 jumping pull-ups

Cycle 2 week 4 day 4

Posted: December 13, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 sets of: 10 strict presses + 10 OH lunges

Hang Snatch (4 x 3 @75%)

(Above knee) % is off of 1RM snatch

Hand stand balance drill + Kick ups (1 x 20)

5 minutes Pratice Hand stand balance (take one foot off the wall at a time finding balance point)

Then 20 Kicks up to handstand

Metcon (AMRAP – Reps)

10 min AMRAP

5 Tire flips

10 Box jumps

cycle 2 week 4 day 3

Posted: December 12, 2017 in Uncategorized

26.2 CrossFit – LBN

Overhead Squat (3 x 5)

Metcon (Time)

3 rounds for time

400m run

21 sit-ups

15 goblet squats

9 push-ups

Cycle 2 week 4 day 3

Posted: December 12, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 rounds:

200m row

10 push-ups

10 ring rows

Bench Press (1 x 6 @ 80% 1RM)

Metcon (Time)

3 rounds for time

10 Burpee Pull-ups (scale jumping PU)

15 toes to bar

20 push-ups

Cycle 2 week 4 day 2

Posted: December 11, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 sets of 10 goblet squats + 10 KB swings

Back Squat (2 x 6 @70%)

Single leg RDLs (3 x 6)

Single leg RDLS with KB/DB
5 second eccentric (lowering)

Metcon (Time)

21-15-9

Box jumps

KB swings #55/35

Rest 3 minutes

9-15-21

Wall balls

Ab-mat sit-ups