Warm-Up

Twisting Squat

Cossack Squat

+ additional sweat work.

 

Strength 

Front Squat  4,3,2,4,3,2 @ 31X1 tempo.

– Rest 2-4mins between each set.

– Compare to Feb 19th, or this similar squat session we have done many times.

 

Conditioning

3 rounds @ 80% pace

30 x Double Under

10 x Thruster @ 45/32,5kg

10 x Wall Ball

10 x USA Swing Kettlebell @ 32/24kg

 

Trunk (optional)

Anterior Core Progression. Continue where you are up to or start at exercise 1.

Exercise 3:  Straddle Hollow Body Hold 4 x 30 seconds

– All details here.

 

Cool Down

Angry Cat. 5 x 5 reps.

Wall Slide (a.k.a Wall Extension): 5 x 5 reps, slow.

Couch Stretch: 2 mins each side.

Seated Bar Flexion: 5 x 5 with 5 second hold each rep.

Massage

QL Release. Repeat until improvement.

Hamstring Smash Repeat until improvement.

Open Gym 1600-2015

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

Warm-Up

Side to Side Squat

Hollow Wall Walk

Star Jumps

+ additional sweat work.

 

Strength A

Deadlift. Build to a heavy 5 rep.

– Full reset between reps.

– Compare to Feb 17Feb 3rdJan 23rdJan 13th

– Last time for this.

Strength B

5mins on the minute,

3 x Deadlift @ 70-85% of ‘Strength A’ result.

– Full reset between reps.

– These lifts should be fast, perfect and confident. Choose the % based  on those goals.

– Compare to Feb 17Feb 3rdJan 23rdJan 13th

 

Conditioning

At 80% pace;

50 x Box Jump (step down) @ 61/51cm

40 x Dumbbell Walking Lunges

30 x Row Calories (or Bike 24 cals)

 

Trunk (optional)

Russian Twist 4 x 20 @ 2.5-5kg

 

Cool Down

Middle Split  3 x 1min

Inside Squat 3 x 5 reps

Lying Shoulder Flexion 3 x 5 reps @ 2-10kg

Shoulder Bridge 3 x 10 reps

Massage

TFL smash. Repeat until improvement.

Triceps barbell massage. Repeat until improvement.

Warm-Up

Arm Circles Forwards

Horizontal Windmill

Hanging Knee Tuck

+ additional work.

 

 

Gymnastics Strength A 

Strict Handstand Push-Up Practice 15mins

Pike Push-up off floor

Pike Push-Up off box

Partial rep HSPU

Full HSPU (back to wall)

Full HSPU (chest to wall)

Deficit HSPU

Free HSPU

 

Gymnastics Strength B

Complete in 15mins;

35 x Strict Ring Dip

35 x Strict Chest-to-Bar Chin-Up

– May be split up however you like.

– Scaling for dips is feet on box in front or self-assisted ring dips.

– Scaling for Chin-up is partial reps x 20 and negatives x 15. Watch this.

 

 

Conditioning

Tabata Burpee

Compare Feb 2015, Jan 2013

 

 

Trunk (optional)

Anterior Core Progression. Continue where you are up to or start at exercise 1.

Exercise 3:  Straddle Hollow Body Hold 4 x 30 seconds

– All details here.

 

 

Cool Down

Stiff-Legged Windmill

Lying Leg Kicks

Couch Stretch 2 x 2min each side

Massage

Peanut. Repeat until improvement.

Inner Thigh Roll. Repeat until improvement.

Sunday 1st March

Posted: February 28, 2015 in WOD
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Rest day. Back tomorrow!

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Open Gym 1000-1300

CrossFit Open Week 1

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 x Kipping Toes To Bar
10 x Deadlift @ min. 52kg/34kg
5 x Snatch @ min. 52kg/34kg

WORKOUT 15.1a

1 Rep Max

Clean and Jerk

6-minute time cap

Turn up early and book your ‘heat’ time.

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

Friday 27th February

Posted: February 26, 2015 in WOD
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Warm-Up

Hawaiian Squat

Forearm Plank + PPPT

+ other work.

 

Strength + Power

6 rounds

A1) Back Squat 4,3,2,4,3,2 reps @ 30X3.

A2) Med Ball Chest Throw* x 5

Rest 2-4 mins between press sets. Throws during that time.

– Compare to (6,4,2 rep scheme) Feb 10thJan 30thJan 20thJan 9th

 

Conditioning

5 rounds each with a partner:

8 x Kipping Toes to Bar

4 x Dumbbell Hang Power Clean

4 x Dumbbell Hang Squat Clean

4 x Dumbbell Squat

One partner completes a full round, then rests with the other completes a round.

 

Handstand (optional)

4 rounds;

Forearm Headstand x 50s

 

Cool Down

Forward Split 3 x 1 min each side

Jefferson Curl 3 x 5 @ stick – 10kg

Standing Shoulder Extension (a.k.a rear stick raise) 3 x 5 @ 2-10kg

Massage

Shoulder smash. Repeat until improvement.

Butt smash. Repeat until improvement.