Thursday, February 7

February 13, 2019

3:00 Minute Bike/Row/Run or Skip

Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Metcon (No Measure)

Accessory Work

100 Banded Good Mornings - http://youtu.be/7S-WOwmPY8E
100 Banded Pull-Aparts - http://youtu.be/VHRiIjvHJpY

 

Bench Press (5 x 5)

5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.

 

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Rounds, Not for Time:
20 Hollow Rocks, 200m Run
:20s GHD Supine Static Hold - 200m Run
20 Glute Bridges - 200m Run
:20s Hip Extension Hold - 200m Run

Following, spend upwards towards 10:00 refining the Turkish Get-Up.
For a movement walkthrough from CrossFit.com's Kettlebell Instructor, Jeff Martone, click Here - https://www.youtube.com/watch?v=VQq8I_n_hRE&feature=youtu.be

This movement can be completed with either a dumbbell or a kettlebell - athlete's choice. Aim today is to become familiar with the movement, and to build to a moderate load. Not even on the heavier side… truly moderate. Imagine you are being videotaped for the next movement demonstration. That's how sound our mechanics should look at our final load.

GHD Supine Static Hold - https://www.youtube.com/watch?v=zTikRBHZV4Y&feature=youtu.be
Glute Bridges - http://youtu.be/M7PynZBxSR0
Hip Extension Hold - http://youtu.be/0G8hRgY3Lr0

 

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