INTERMEDIATE 22/06/2019
A. Prep for WOD B. ConditioningIn teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing 12 Kettlebell Swings 12 Goblet Squats 12 Push-Ups C. Core Tabata
INTERMEDIATE 21/06/2019
A. Prep for WOD B. Conditioning (00:20 – 00:50) Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400 Meter RowStation 2 – 30 Wall Ball ShotsStation 3 – 400 Meter RunStation 4 – 15 Strict Pull-UpsStation 5 – 15 Burpee Box Jump or Step-Overs C. Acessory Rollback Triceps Extensions: 4 x 12
CROSSFIT 21/06/2019
A. Strength (00:15 – 00:35) The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today. Handstand Push-ups– L5: (Accumulate 20-30 Strict Reps)– L4: (Accumulate 5 Strict + 20 Kipping)– L3: (Accumulate 20-30 Kipping)– L2: (Accumulate 20 to 1-2 Abmats)– L1: (Accumulate […]
INTERMEDIATE 20/06/2019
A. Strength4 sets Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Conditioning5 rounds for time of:20 russian Kettlebell Swings15/10 Calories of Assault Bike C. Accessory Double Leg Banded Hamstrings Curls x 5 minutes max reps
CROSSFIT 20/06/2019
A. Strength (00:15 – 00:40)Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique. 1) Back Squat: 3 x 5 @80%. Rest 2:00– 4 warm-up sets/3 work sets after Backsquats 2) EMOM Squat Clean: 6 x 1 – add weight each […]
INTERMEDIATE 19/06/2019
A. Strength (00:15- 00:35) Station 1 – Back Squat x 10 reps Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps Station 4 – L-Sit or L-Sit Progression x 45-60 seconds (hanging or trapbar) B. Conditioning (00:35-00:55) For time:1000 Meter Rowimmediately followed by 4 […]
CROSSFIT 19/06/2019
A. Strength (00:15 – 00:30) Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90sec between sets B. Conditioning (0:30-00:60) timecap 30 minToday’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace. The barbell loading […]
INTERMEDIATE 18/06/2019
A. Strength (00:15-00:40) EMOM 12 minutes (3 sets):Minute 1 – L-Seated Dumbbell Press x 10 reps Minute 2 – Dumbbell Push Press x 15 reps Minute 3 – Hollow Hold or Rock x 35-45 secondsMinute 4 – Banded Pull-Aparts x 30-40 seconds B. Conditioning Partners alternating in 18 min:3 Dumbbell Man-Makers6 Strict Pull-Ups9 Burpees C. […]
CROSSFIT 18/06/2019
A. Strength (00:15-00:35) Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back. 1a) Medium Grip Bench Press: 8-8-6-6-4-4 Rest 45s.– adding weight each set– Beginner: 6 x 6 1b) Inverted Rows: 6 x 10 Rest 45s. (barbell in rack) – 1st […]
INTERMEDIATE 17/06/2019
A. Strength 3 sets of:Posted Single-Leg Deadlifts x 8-10 reps each (https://www.youtube.com/watch?v=xTVI0DqkDtY) Barbell Glute Bridges x 6-8 reps weigth distracted Side Plank x 45 seconds each side B. Conditioning 3 rounds for time:500 Meter Row21 Russian Kettlebell Swings12 Burpees C. Acessory Straight Leg Raises: 3 x 8-10 or strict T2B if possible
CROSSFIT 17/06/2019
A. Strength (00:15-00:35) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00– Take 8-10 sets and build to a 1RM Sumo Deadlift. After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.– Beginner: 5 x 5. Rest 2:00 B. Conditioning (00:35-00:55) 10 rounds of moderate weight 50 meter Sled Push (3 length on the […]
INTERMEDIATE 15/06/2019
A. Prep for WOD B. ConditioningWith a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans (22,5, 35) *One athlete completes a full round at a time […]
INTERMEDIATE 14/06/2019
A. Prep for WOD B. Conditioning AMRAP 15 minutes Buyin: Run 800 Meters ( 5 rounds) immediately followed by AMRAP 5 Strict Pull-Ups10 Push-Ups15 Air Squats rest 4 min then AMRAP 15 minutes Buyin: Run 800 Meters (5 rounds) immediately followed by AMRAP: 10 Dumbbell Thrusters20 V-Ups C. Acessory Banded Triceps Pushdowns – explosive reps: […]
CROSSFIT 14/06/2019
A. Strength (00:15 – 00:40) 1a) Rope Climb: 4 x 2reps–L1: L-Sit Rope Climb–L2: Legless Rope Climb– L3: Rope Climb w. legs– L4: Ground to standing with rope x 3 reps 1b) Ring Dips: 4 x 10. Rest 45s– L1: Ring Dips– L2: Bar Dips– L3: Band Assisted Bar Dips– L4: Box Dips B. Conditioning […]
INTERMEDIATE 13/06/2019
A. Prep for WOD B. ConditioningAMRAP 28min with a partner: 28 Box Jumps w. step down (24, 20)28 T2B800 Meter Run28 Burpees28 SDHP (25, 15) C. Accessory Double Leg Banded Hamstrings Curls x 5 minutes max reps
CROSSFIT 13/06/2019
A. Strength (00:15 – 00:35) 1) Back Squat: 3 warmup sets then 3sets x 5 @75% rest 2:00 min between working sets note: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3 weeks. ——Metcon Warm-up:2a) Power Clean: 2 x 3reps 2b) Front […]
INTERMEDIATE 12/06/2019
A. Strength (00:15- 00:35) 4 setsStation 1 – Hanging Med-Ball Hypers x 10-12 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps B. Conditioning ((00:35-00:53) In teams of 4 with 4 stations, AMRAP 18 min: S1: 15/10 Calories of Assault Bike […]
CROSSFIT 12/06/2019
A. Strength (00:15 – 00:35) AFAP, but not for time.100 DB Bench Press100 1-Arm DB Rows (50 each side)100 Abmat Sit-ups note: complete all 100 reps before moving to the next movement. you should be able to make 10-15 reps per set, try to stay in hypertrophy range, if you can do 20 reps weight […]
INTERMEDIATE 11/06/2019
A. Strength (00:15-00:40) 4 sets of:Front Squat x 4 reps (slow decent) Front-Leaning Rest on Rings x 60 seconds Isometric DB Rows x 8/8 reps each arm (hold one db at chest, while other arm is rowing) B. Conditioning 2 rounds for time of:Run 400 Meters15 Goblet Squats then 2 rounds ftRow 400/30030 Russian KBS […]