Monday, 050817


Team CrossFit Free & Team Reebok Back Bay

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Announcement:

A. Stay tuned for announcement and changes coming to CAP! 

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Regionals: 

EMOM x 30

Minute 1: 100m Shuttle Run

Minute 2:  Maintain over 400/300 watts on bike

Minute 3: :40 at 75-80% on Ski Erg

+

20-30 min bike flush

 


 

 

2018:

Strength:
A. Back SqT – week 2 Day 1 – Back SqT – 5RM + 2 x 5 @90%
B. Push Jerk – 5RM + 2×5 @90%
C. Strict Press – 5RM  + 2×5@90%
***A,B&C – building on last weeks
Conditioning: 
A 10 min @80% on bike, into 10 min at :30 / :30 into , 10 min at 80% on bike
Gymnastics: 
AFAP:
10 strict hspu, 10 strict hspu 3/1”, 10 strict hspu 4.6/3, 10 kipping pbar hspu, 20 strict hspu
Assistance: 
a. Single leg step ups 10-12 reps x 4 sets each, bodyweight, just working tempo and perfect movement on these
b. Single leg triple jump; distance not focus, as coordination and landing is today
c. 3 rds
25 banded scap squeeze,
25 pvc locates
1:30 weighted plank

1 thought on “Monday, 050817”

  1. – [x] Back SqT – 5RM + 2 x 5 @90% (365/325, 385/345)
    – [x] Push Jerk – 5RM + 2×5 @90% (225/205, 235/210)
    – [x] Strict Press – 5RM  + 2×5@90% (125/115, 135/120)
    – [x] 10 min @80% on bike (64 RPMs), into 10 min at :30 / :30 into (over 72 RPMS) , 10 min at 80% on bike (over 64 RPMS, last 3 minutes were brutal)
    – [x] AFAP:
    10 strict hspu, 10 strict hspu 3/1”, 10 strict hspu 4.6/3, 10 kipping pbar hspu, 20 strict hspu (scaled the shit out of this. Shoulders are dead but I need the work)
    – [x] Single leg step ups 10-12 reps x 4 sets each, bodyweight, just working tempo and perfect movement on these
    – [x] Single leg triple jump; distance not focus, as coordination and landing is today
    – [x] 3 rds
    25 banded scap squeeze,
    25 pvc locates
    1:30 weighted plank
    – [x] Iron scap

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