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CROSSFIT 29/05/2019

A. Prep for WOD Alternating Tabata:1a) Single Unders1b) OH Plate Hold B. Conditioning (00:20 – 00:55)intent: consistent output across all AMRAPs; All work should be capable of being completed close to unbroken for the duration. you have 30 sec of rest before the next round, so keep the speed up all time. With a running […]

INTERMEDIATE 28/05/2019

A. Strength (00:15-00:40) 5 sets of:Dumbbell Z-Press x 8-10 reps Stationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps) B. Conditioning (00:40-00:56) 4 rounds of AMRAP 3 minutes 5 Strict Pull-Ups10 Russian Kettlebell Swings15 Push-Ups rest 1 min between C. Accessory 100 Lat Pulldowns (in […]

CROSSFIT 28/05/2019

A. Regeneration Day (00:03-00:15) 5 Minutes of easy foam rollingThen with a band,20 Walking Lunges20 Hollow Rocks20 Scorpions (total)20 X-Band Walks Left20 X-Band Walks Right20 Banded Goodmornings B. Conditioning (00:15-00:50) 3x 10 min Stations with 5 athletes per station a,10 min of: Sled Push & Sled pull for 60 meters each with 60 sec of […]

INTERMEDIATE 27/05/2019

A. Strength3 sets of:Back Squat x 6-8 reps Medicine Ball Hamsting Curls x 15-20 reps Hollow Body Roll to Superman x 6 rolls each way B. ConditioningAMRAP 14 min 25/15 Calories of Assault Bike20 V-Ups15 Wall Ball Shots C. Acessory 90 sec Hammercurls then 15 sec 90 sec neutral grip Pushdowns then 90 sec supinated […]

CROSSFIT 27/05/2019

A. Strength (00:03-00:15) Run 400 Meters as a group then, Review All Scaling Options with Coach, Coach tests athletes for 6 strict pullups if they want to go Rx. Then complete: 2 Rounds of: 3 Pull-ups or scaling option 6 Push-ups or Box Push-ups 9 Air Squats B. Conditioning ”Murph” you are only allowed to […]

INTERMEDIATE 25/05/2019

Warm-Up:Thoracic Iso Spine ( pvc pass troughs/ thoracic rotations etc) Followed by… 3 Sets with one KB: Alternating Reverse Lunges x 10Push Press x 5/5Goblet Squat x 10Russian Kettlebell Swings x 10 A. StrengthEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps Station 2 […]

Crossfit 90 – 25/05/2019

Odds Objects SaturdayOdd object training works on several levels, building functional strength and improving neurological connections, ultimately making you stronger and more efficient. Warmup: for 10 min:1x Stiegenhaus Run16 WB Shots16 Medball OH Lunges 16 Medball Jumps Squats16 Back Extensions 5 Stations, 10 min per station, 2:30 rest between each station: I) Sandbag Presses (15-20 […]

INTERMEDIATE 24/05/2019

A. Strength (00:15-00:35)3 sets of Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 […]

CROSSFIT 24/05/2019

A. Strength Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 8 sets.– Goal is to beat weight achieved on 14/05 by 5kg. B. Conditioning 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell […]

CROSSFIT 23/05/2019

A. Strength (00:15 – 00:50) 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.– Wider than normal Squat Stance– Parallel box (same used for back Box Squats) Note: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be […]

INTERMEDIATE 23/05/2019

A. Strength – 3-4 sets of: Station 1 – Deadlifts x 8 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps B. Conditioning 2 rounds Run 400 Meters (2rounds in the hof)15 Goblet Squats then 3 rounds of 10 DB Thruster10 Deadlifts (80% […]

INTERMEDIATE 22/05/2019

A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 2 minutes, for 30 minutes (5 sets):Station 1 – 450/350 Calories of RowingStation 2 – 25 meter Walking Lunges with KB/DB Farmer’s Carry (heavy)Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run) C. Acessory for rest of time DB Hammer Curls […]

CROSSFIT 22/05/2019

A. Prep for Wod (00:15 – 00:35) Rowing skill work B. Conditioning (00:30-00:55)EMOM 25:Minute 1: 40s Max Reps Hollow RocksMinute 2: 40s Max Calorie RowMinute 3: 40s Max Double UndersMinute 4: 40s Max Calories Bike or Ski ErgMinute 5: Rest*Score = totals reps + calories C. Accessoryfor rest of time DB Hammer Curls x submax […]

INTERMEDIATE 21/05/2019

A. Strength3 sets Station 1 – Front or Goblet Squat x 4-6 reps Station 2 – 100-Meter Farmer’s Walk /6 rounds in the gym Station 3 – Front Leaning Rest on Rings x 60 seconds B. ConditioningAMRAP 12 min: 20 Kettlebell Swings20 Air Squats200 Meter Run (1round in the hof) C. Acessory 1-Arm DB Rows: […]

CROSSFIT 21/05/2019

Note: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form. A. Strength (00:15-00:35) 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups ( […]

INTERMEDIATE 20/05/2019

A. Strength 4 sets of Bench Press x 6-8 reps Barbell / Ab weel rollouts x 10 reps B. Conditioning3 rounds of 3 sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs […]

CROSSFIT 20/05/2019

Note: Today we have several variations to train the posterior as well as the anterior chain. This is a more strength-focused day that will likely challenge your more than a strength/metcon day. A. Strength (00:15-00:50) 1) Ultra Wide Stance Box Squat: 3 warmup sets 6 x 4. Rest 2:00– use a moderate load for all […]

INTERMEDIATE 18/05/2019

A. Prep for Wod (00:03-00:15) With your partner:Run 4 rounds with a medballThen,30 Partner Wall balls30 KB SDHP (15 each)30 Ground to Overhead with a plate (15 each)30 meter Front Rack Carry (15meter eeach)Then,4 rounds run with medball*Pass the medball off during the run however people like B. Conditioning (00:20 – 00:55) teams of 2 with 5 […]

Crossfit 90 – 18/05/2019

Warmup: (00:00 – 00:15): 3ds:Stiegenhaus5 Cossack Squats (per side)10 Bottoms up KB Presses (per side)20 WB Shots Kettlebell Complex: (00:15 – 00:35)1 clean + 1 push press + 1 squat + 1 renegade row LEFT2 clean + 2 push presses + 2 squat + 2 renegade row LEFT. …until 5, then switch to RIGHT side. […]

INTERMEDIATE 17/05/2019

A. Strength (00:15-00:40) 3 sets of Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps Station 4 – Reverse Snow Angels @ the wall x 20 reps (slow and controlled) B. Conditioning (00:40-00:52)AMRAP […]