Warm-Up

Swimmers

Yoga Push-Up

DB/KB Single Arm Thruster

+ other work.


Strength

A) Clean Pull

Heavy triple in 15mins.

– Reset between reps.

– Use straps if needed.

B) Snatch Grip RDL

3 x 6 @ 32X1

– Moderate weights, perfect form.

– Rest 1-2mins between sets

C) One Arm Dumbbell Push Press

12-10-6-5-4-3-2-1 reps each arm.

– Sets of 12 and 10, touch and go at shoulder.

– Sets of 6 to 1, go as heavy as possible.

– Rest as needed.


Cool Down

Single Leg Glute Bridge + Leg Kick x 10 each

Row 3-10 mins @ easy pace.

Cat Stretch 3 x 1 min

Massage

Peanut. Repeat until improvement.

Shoulder Roll. Repeat until improvement.

Butt Smash

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Monday 31st August

Posted: August 30, 2015 in WOD
Tags: , , , ,

Warm-Up

Goblet Squat

Elbow Side Plank Twist

Glute Bridge with Kick

+ additional work.


Strength

A1) Back Squat

Find your 10 rep max of the day.

A2) Strict Handstand Push-Up

6-8 reps.

– Compare squat to June 29

– Do the HSPU between squat sets. Scale with pads or deficit to achieve the required reps.

– Compare HSPU to here.


Conditioning

4 rounds at 100% effort

9 x Russian Swing @ 24/16kg

12 x Burpee

15 x Calorie Row

Rest 4 min between rounds.

 


Cool Down

Glute Bridge with Kick

Wrist Stretches x 10 each type.

Calf Stretch Wall 2 x 1 min each leg.

Angry Cat 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

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Sunday Open Gym!

Open Gym 1000-1300

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

Maybe you want to get on the Top 10 Leaderboards?

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.

oglifting

Saturday 29th August

Posted: August 28, 2015 in WOD
Tags: , , ,

Open Gym 1000-1300


Optional Workout

A) Snatch

– Find your one rep max for the day.

– Use around 15mins after warm-up.

B) Clean and Jerk

– Find your one rep max for the day.

– Use around 15mins after warm-up.

C) 10mim AMRAP

Box Jump with step down @ 61cm.


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

Maybe you want to get on the Top 10 Leaderboards?

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 28th August

Posted: August 27, 2015 in WOD
Tags: , , ,

Warm-Up

Tripod hold

Headstand hold

Forearm Headstand hold

Nose and Toes hold

+ additional work.


Gymnastics

Prisoner Pull-Up.

5min AMRAP

– Strict.

– Scale to seated rope climbs


Conditioning

***Outside***

10min AMRAP Partner workout

Burpees x 2/4/6/8… add 2 per round

Buddy Carry 30m

– Partner 1 does 2 burpees and then carries partner 2 30m.

– Partner 2 does 2 burpees and then carries partner 1 30m.

– Then Partner 1 does 4 burpees and carries partner 2 30m.

– And so on…

 


Cool Down

Hip Swivel 3 x 1 min

Wrist Stretches x 10 each type.

Calf Stretch Wall 2 x 1 min each leg.

Cat Stretch 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

 

Thursday 27th August

Posted: August 26, 2015 in WOD
Tags: , , ,

Snatch Warm-Up

From High Hang Start: Snatch PullSnatch High PullMuscle Snatch

1/4 Overhead Squat

Power Snatch (from high hang start)

Power Snatch (from above knee)

Power Snatch (below knee)

Power Snatch (floor)

Overhead Squat

Snatch


Strength

Clean Deadlift

Build to a heavyish triple in 14mins.

– Tempo 3011. Touch and go style, 3 second lowering.


Conditioning

3 rounds of

3 x Snatch Deadlift

3 x Power Snatch

3 x Overhead Squat

Rest 2mins

Repeat 3 x

– So the workout is 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, done.

– Try to go unbroken from the snatch deadlift to the power snatch to the overhead squats.

– Quality first, weight and speed second.

 


Cool Down

K-Star Hip Sequence

Wrist Stretches x 10 each type.

Calf Stretch Wall 2 x 1 min each leg.

Cat Stretch 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

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Wednesday 26th August

Posted: August 25, 2015 in WOD
Tags: , , ,

Open Gym 1600-2015

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

Maybe you want to get on the Top 10 Leaderboards?

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.

InstagramCapture_7a2291db-6bbe-4bbe-8071-b81fbbf1d80b_jpg