4.9.14 "Tosh Sprints"

April 08, 2014

FITNESS

Strength
Every 2 Minutes for 14 Minutes
2 Deadlifts
start at 60% 1rm add about 20lbs each set
you may partner up and share a bar

“Tosh Sprints”
3 Rounds
Run 200m rest equal to work 1:1
Run 400m rest 1:1
Run 600m rest 1:1

You will start with the 200m run if it takes you :30 seconds to run, then you rest exactly :30 seconds then you will start the 400m Run and then rest as long as it takes you to run the 400m, then you will run the 600m and rest. This is one round, after completing the 1st round then you will start back at the 200m and start the second round, Continue this pattern until you complete all three rounds.

COMPETITION

1. METCON
4 Rounds for time
Sled Push 25yrds out and 25yrds back (heavy)
KB Farmers Walk 25yrds out and back (70’s,53’s)
10 Stone to Shoulder (116,70)
20 GHDSU
rest 1 minute

Rest 15 Minutes

2. CONDITIONING
“Tosh Sprints”

3. MOBILITY
3 Minute Pigeon each leg
3 Minute Couch Stretch each side

4. CORE/ACCESSORY
a. 3×20 GHDSU
b. 3×10 Stone to Shoulder

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
4-8 Rounds
Swim: Repeat 250m recover 3:00, until form/pace deteriorates
Bike: Repeat 5k, spin/recover 3:00, until form/pace deteriorates
Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Row: Repeat 800m, recover 3:00 until form/pace deteriorates

CORE/ACCESSORY
a. 3×15 Strict Toe to Bars or Straight leg raises with 3 second negative
b. 3×10 Pendlay Rows

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

 

Comments

comments

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  1. Willhuntforfood Reply

    team rac
    joe, tim, andy 35:50rx

  2. Don E Reply

    355# x2
    200m = 35, 39, 43
    400m = 1:20, 1:29, 1:29
    600m = 2:15, 2:17, 2:12
    Freakin love da sprints, its a great way to see what your made of. Regardless of your performance level you either relax, keep the pace or push it to your drop!!!

  3. CC Engine Reply

    145 X 2
    2 rounds – 25:40
    Great coach, Great peeps! 🙂

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