The Script: Week of 110617

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The Script: Monday 110617

The Warm Up: 4x

Pinball Run

15 Wall Balls

5/3 Strict Pull Ups

 

The Stability: Hollow Holds & Plank Holds (:30 On, :15 Off)

 

The Conditioning: 15:00 AMRAP

9 Hvy Thrusters (135#/95#)

6 Muscle Ups/9 Chest to Bar

6 Hvy Thrusters

3 Muscle Ups/6 Chest to Bar

400m Run

 

The (Mandatory) Extra Work: Shoulder Prehab

-Banded Pull Aparts

-Upside Down KB Press

-And/Or DB Z-Press

 

The Script: Tuesday 110717

The Warm Up: 

Redwing Run

3x

5/3 Strict Pull Ups

10 Burpees

15 Straight Leg Sit Ups

30 Double Under

 

The Extra Work: Back Prehab

-Moblity

-Arch Holds

 

The Conditioning #1: Not For Time

12-10-8-6 Barbell Rows

8 Evil Wheels (or 5 Point Plank)

6 Tall Box Jumps

Rest 1:00

 

The Conditioning #2: Every 3:00 for 12:00

Pinball Run

10/7 Strict Pull Ups

 

The Script: Wednesday 110817

The Warm Up: 

Redwing Run

And then, 3 Rounds

1 Wall :Climb

10 Hvy Slam Balls

5 Strict Hanging Leg Raises

Taco Run

 

The Strength: 10:00 EMOM

2 Cleans + 1 Jerk

-5:00 Set Up

-Begin at a 95#/65# type weight

-After 10:00, 3 shots at heavier complex

-25:00 Total Session

 

The Conditioning: 12:00 Cut Off

10 to 1 

HSPU

Toes to Bar

 

The Finisher: 100 Russian Twists with 45#/25#

 

 

The Script: Thursday 110917

The Warm Up: 3x

250m Row

Bear Crawl Down CrossFit Mats

Pinball Run

Lunge Down Fitness Mats 

 

The Conditioning: 

500m Row

And Then, 2 Rounds

20 Dumbbell Push Press (50#/35#)

40 Dumbbell Step Ups (20”) (DBs down by sides)

20 Box Jump OVERS

Then, 400m Run

2 Rounds

15 DB Push Press

30 DB Step Ups

15 Box Jump Overs

Then, 20 Burpee Box Jumps

2 Rounds

10 DB Push Press

20 DB Step Ups

10 Box Jump Overs

 

The Script: Friday 111017

The Warm Up: 3x

Redwing Run

15 Air Squats

10 Push Ups

10 Bend & Snaps

 

The Stamina: 1 Mile Run

 

The Conditioning: 5 Rounds 

4 Deadlifts

4 Hang Power Cleans

4 Front Squats 

Rest 1:30

-Add weight each round to work up to heaviest possible unbroken round