I had this monster post on nutrition, but then I deleted it so I could start over and deliver something more “digestible” (pun intended). Stay tuned in the next couple of days…
In the mean time, I hope you’re excited for today’s training! You aren’t sore from yesterday are ya?!
10/3/2012:
Plyo Work
3 x 4 “touch and go” box overs
*rest 60 seconds between sets
*these should be higher than the boxes you did 3 weeks ago
10 prone sprint starts
*rest 45 seconds between each
CrossFit WOD
every minute on the minute, for 20 minutes:
15 wall ball (even minutes)
8 t2b, 20 double-unders (odd minutes)
Gymnastics Development
Group 1
3 x 10 strict c2b pull-ups
*use the lightest band that will allow you to complete all reps/set
*rest no more than 3 minutes between sets
handstand practice
spend ten minutes with that drill
*if you can’t perform that drill, accumulate 30 wall walks to the best of your ability
Group 2
5 x 10 c2b pull-ups
*each set must be unbroken, as fast as possible
*rest as little as possible between sets (no more than 45 seconds)
amrap 10 minutes:
handstand walk – 20ft
Mobility
First Rib Mobilization – 10 minutes (5 per side)
Runner’s Legs drills – 15 minutes
Power Hour
