Team CrossFit Free
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Regionals: Rest / Recovery
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2018:
De-load week
A1. Speed Deadlifts – emom x 10 min x 3 reps @55-60%.
A2. Bounding work – athletes choice. Suggested triple – forward bounding
***a2. Done in the minute before next minute starts for a1
B. Running Clock
1 rd of;
1k run
50 Russian kb swings 70/53
25 burpee box jump overs 30/24
Rest 5 min
1 rd of
50 cal bike
50 ghd sit-ups
50 clean and jerks 95/63
Assistance Work:
1. db bent over double rows 10-12 rep x 4 sets
2. 2 rds of 35 pvc dislocates, 12 inverted scAp squeezes , 1:30 stretch each pec doorway stretch
3. Bike work : 2:45 hard. Rest 2 min x 5 rds