3 Rounds (goal = 4)
00:30 Chin Up Holds (:28/:24)
00:30 Planks on Hands
01:00 Finger Walk
00:30 Bilateral Seated Hamb
00:30 #7 DB BO Fly
01:00 Rest (goal :36)
Clean Pull #115*3, #175*3, 205*3, 255*3, 275*3*3
1a. Deadlift 320*1*2, 275*3
1b. MB CARRY #100*30'*3
Stretch
Buy In :
2 Rounds
00:45 Handstand on Wall
00:45 Hambstring R
00:45 Neck Bridge
00:45 Hambstring L
00:45 RVS Neck Bridge
00:45 Block Squeeze
(all easier compared to wks previous)
Front Squat #205*3, 225*3, 245*3
Incline BB BP #145*3*8 (00:45)
Buy In :
2 Rounds
Arm Circles
Runner's Stretch
Head Stands
00:45 Handstand on Wall
Hambstring R
00:45 Neck Bridge
Hambstring L
Samson
Heels over Head
Clean Pull #185*3*3
Front Squat #205*3*3
3 Rounds
15 High Ring Pull Ups
#100 MB 20m CARRY (arms under)
(RAS)
Chins *5*3
Standing Hambstring Stretch
Yogurt & Berries
Morning
3 Rounds
00:45 Hambstring Stretch R
00:45 Hambstring Stretch L
00:45 10 HSPU (Piked /scaled)
00:45 Runner's Stretch
00:45 Shoulder Stretch/ Shoulder Bridge / Shoulder Stretch (different each RND)
Back Squat 5RM #135*5, 185*5, 205*5, 225*5*3
Side Step Ups 25"*8*3 (01:00)
Unifoot Floor Touch *8*3
Stretch heels over
Warm Ups
EXPRESS POWER when winded. (EPWW)
2 Round
Cal 15 Cal Row (21)
6 #50 DB Thruster (hard today - unstable)
Rest
Power:
Snatch Pull #115*5, 135*3, 155*3*3
1 Round (extended Sled Warm Ups #135 & 185)
15m #205 Sled PUSH (225)
6 #100 MB Clean
Rest
1 Round
18 Burpees
6 TTB (Rings)
Rest
Lie Still 04:00
Stretch Hambstrings
Morning
3 Rounds
00:45 Hambstring Stretch R
00:45 Hambstring Stretch L
00:45 Headstand
00:45 Plank
00:45 Runner's Stretch
00:45 Shoulder Stretch/ Rocking Table Top/ Finger Walk (different each RND)
Back Squat 5RM #135*5, 185*5, 205*5, 225*5*3
Side Step Ups 25"*8*3 (01:00)
Unifoot Floor Touch *8*3
Stretch heels over
Arm Circles
Roll calves
Hollow Hold or Hollow Rock
Supine Rotation or Russian Twist
Runner's Stretch
Clean Pull #135*5, #185*3, 225*3, 255*3*3
Deadlift 305*1*3
CARRY (Farmers):
Farmers Walk (spd) #85*60', 105*60', 125*60'
Unilateral Fat Farmers #85*60'*2
Uni Fat Suitcase DL #115**6*2
DB Curls #35*6*5 (+random 10 rep shoulder mvment)
Buy In :
2 Rounds
00:45 Handstand on Wall
00:45 Hambstring R
00:45 Neck Bridge
00:45 Hambstring L
00:45 RVS Neck Bridge
(all easier compared to wks previous)
3 Rounds
Free Head Stands
6 Spider-Man Side Lunge
Front Squat #205*3*5
(last set challenging /Rt knee moderate discomfort)
2 Rounds (goal = 4)
00:36 Chin Up Holds (:28/:24)
00:36 Planks on Hands
01:48 Finger Walk
00:36 #7 DB BO Fly
01:48 Rest (goal :36)
Warm Ups
EXPRESS POWER when winded. (EPWW)
2 Rounds
9 Burpees (BJ O)
6 Rebound Pull Ups/ Chin Up 2nd RND (Rings)
Rest
Snatch Pull Complex, #115*5, 135*3, 155*3*3
(floor+mid shin+knee)
1 Round
Cal 18 Cal Row (21)
6 #50 DB Thruster
Rest
1 Round
15m #185 Sled PUSH (225)
6 #100 MB Clean
Rest
KB Uni Farmers Walk
(For Recovery) 24kg*15m*2
Knee Ups *20*2
My favorite way to ramp up Mobility & Olympic Lifting positions & conditioning ;
Day 1
Front Squat *3*5-8sets
Rest of Leg Work (RDLs, DLs, Lunges Farmers Walks, Calves)
Day 2
20-30 Min EMOM
Ascending Ladder of OH Squats
Push Press
HEAVY DL (Pulls)
Day 3
OH Snatch Grip Squat
*5*5
Front Squat *3*5
High Bar Squat *1*5
High Rep Pulls
KB Work
Rower Sprints
Joshua Peters Creative
Buy In :
2 Rounds
Head Stands
Side Step Ups
00:45 Handstand on Wall
Hambstring R
00:45 Neck Bridge
Hambstring L
Clean Pull #195*3*3
Front Squat #205*3*3
3 Rounds
00:30 Pull Ups Holds
00:30 Planks on Hands
01:00 Finger Walk
00:30 DB Shoulder Assistance
CARRY
Trap Bar
Stone)
Stairs
Snatch Pull Complex, #115*5, 135*5*3
(floor+mid shin+knee+mid shin+floor)
EXPRESS POWER when winded. (EPWW)
1 Rounds
9 Burpees (BJ O)
6 TTB (Rings)
01:00 Rest
1 Rounds
15m #135 Sled PUSH (225)
6 #100 MB Clean
01:00 Rest
1 Rounds
Cal 15 Cal Row (21)
6 #45 DB Thruster
01:00 Rest
DB Farmers Walk
(For Recovery) #45*15m*3
Morning
3 Rounds
00:45 Hambstring Stretch R
00:45 Hambstring Stretch L
00:45 Plank
00:45 Runner's Stretch
00:45 Shoulder Stretch/ Rocking Table Top/ Finger Walk (different each RND)
Back Squat 5RM #135*5, 185*5, 205*5, 225*5, 245*5
GYMNASTICS
20 Min EMOM
5 Piked HSPU
10 Bulgarian Squats
5 Chin Ups (Rebound)
5 Off Box Pistols (hold toe)
Skipped 00:12 Headstand - hit tmr instead of in emom
Stretch heels over head, samson, lying still
REPOST from @iamchrisharris - Banded Rope Climb // Rope climb scale I came up with using a piece of cut rope and a thick band. Trains a pull that is more vertical, and more similar to the traditional legless and legged Rope Climbs. A different alternative other than Rope Lowers.
________________________________________
@crossfit @cfgymnastics @crossfittraining @freedomathleticacademy ________________________________________
#crossfit #cfgymnastics #ropeclimb #freedomathleticacademy #coaching - https://www.instagram.com/p/BSduIPLgnVI/
REPOST from @iamchrisharris - Banded Rope Climb // Rope climb scale I came up with using a piece of cut rope and a thick band. Trains a pull that is more vertical, and more similar to the traditional legless and legged Rope Climbs. A different alternative other than Rope Lowers.
________________________________________
@crossfit @cfgymnastics @crossfittraining @freedomathleticacademy ________________________________________
#crossfit #cfgymnastics #ropeclimb #freedomathleticacademy #coaching - https://www.instagram.com/p/BSduIPLgnVI/
