Active recovery means we are programming workouts designed to speed your recovery process with motion and skill work.  It is probably the best single day to be at the gym.

Stay tuned for the science behind the statement!

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day 3

Posted: May 9, 2018 in Uncategorized

26.2 CrossFit – LBN

Snatch (3 x 5)

Metcon (Time)

3 rounds of:

27 Kettlebell swings

21 Calorie row

15 Sit-ups

9 Push-ups

Cycle 4 week 0 day 4

Posted: May 9, 2018 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 rounds of 20 meters of: High knees + Butt kickers + Lateral Shuffles + Hamstring scoops
https://www.youtube.com/watch?v=PxfF2E8GPQ0

Metcon (AMRAP – Reps)

With a running clock

0:00 – 12:00 – 1 Mile Run, Max DU

12:00 – 15:00 – Rest

15:00 – 22:00 – 800m Run, Max V-ups

22:00 – 25:00 – Rest

25:00 – 29:00 – 400m Run, Max push-ups
RX+ vest

Day 2

Posted: May 8, 2018 in Uncategorized

26.2 CrossFit – LBN

Push Press (3 x 8)

Metcon (Time)

3 rounds for time

400 m run

15 ring rows

10 power cleans

Cucle 4 week 0 day 3

Posted: May 8, 2018 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 sets of: :30 lizard stretch + :30 external rotation wit PVC on bench

3 rounds of empty barbell work: 5 tall cleans + 5 front squats + 5 press from split stance

Power clean + Clean & Jerk (1 x 1 )

EMOM x 10

Power clean + clean & jerk
EMOM perform the compelx working up to heavy single for the day. Starting with 40% of 1RM

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

20 Wall Ball Shots (20/14 lbs)

Cycle 4 week 0 day 2

Posted: May 7, 2018 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 sets: 10 ring rows + 10 Single KB deadlifts + 20m Suit case carries + 10 glute bridges + :30 Samson stretch

Metcon (Time)

4 rounds for time

400m run

21 Pull-ups

15 Deadlifts #155/105

day 1

Posted: May 6, 2018 in Uncategorized

26.2 CrossFit – LBN

Front Squat (3 x 8)

Metcon (Time)

In teams of two, complete three rounds each of:

Row 400 Meters

25 Dumbbell Thrusters

15 Ring rows

Partners get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammate has completed their work at that station.