Open Gym 1000-1300

CrossFit Open Week 5

Workout 15.5

Details soon.

______

Scaled

Details soon.

 

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

Snatch Deadlift

5,5,5,3,3,3 @ 3022 Tempo

– Add weight each set. Start from a light weight for 5 reps.

– Not maxing out.

– Touch and go ok.

 

Conditioning

Partner workout.

12min AMRAP

2 x stairs (2 floors) buddy carry each.

10 x Dumbbell Hang Power Clean each (one works, one rests)

– Go heavy in the DB clean. Can split the 10 if needed.

 

Trunk (optional)

Elbow Side Plank Twist

3 x 10 each side.

 

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.

 

Benchmark A

Pick one of the following gymnastics-based workouts and get your name on the Top 10 leaderboard.

Strict HSPU max unbroken reps

Strict HSPU max deficit

Strict Pull-Up max unbroken reps

Strict Chin-Up max unbroken reps

Strict Chest-To-Bar max unbroken reps

Kipping Pull-Up max unbroken reps

Kipping Chest to Bar max unbroken reps

Strict Ring Muscle-Up max unbroken reps

Kipping Ring Muscle-Up max unbroken reps

Strict Ring Dip max unbroken reps

Kipping Toes to Bar max unbroken reps

Push-Up max unbroken reps

 

Benchmark B

Pick one of the following Rowing workouts and get your name on the Top 10 leaderboard.

Row 30s. Compare here.

Row 500m

Row 1km

Row 2km. Compare here.

Row 5km

 

Muscle Endurance

5 rounds, rest 60- 90 seconds between each movement;

8-12 x Ring Push-Up

8-12 x False Grip Ring Row

- Scale both movements by walking the rings forward. Use a heavy plate or DB to stop feet sliding.

 

Trunk (optional)

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

Exercise 4:  Straddle Hollow Body Rocks 5 x 15  reps

– 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.

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.

Warm-Up

Hawaiian Squat

Forearm Plank + PPPT

+ other work.

 

Warm-Up 2

Tall Clean 5 x 4 @ light to medium.

– Add weight each round.

– 30s – 1min between sets.

 

Benchmark

Back Squat Build to a 1 rep max for the day.

or

Back Squat 10,8,6,10,8,6 reps. Moderate weight, speed focus.

– Compare 1RM to Feb 2014, Oct 2013, June 2013.

– Choose the second option if you; a) are new, b) have been missing the squat training, c) are not feeling confident about a new 1RM squat.

 

Conditioning

2-4 rounds, not timed.

1 set x Wide Grip Strict Pull-Up

1 set x Push-Up

8-15 x Box Jump (step down) @ 56/66cm (add 10kg plate to normal box)

 

Handstand (optional)

5 rounds;

Nose and Toes Handstand Hold x 25s

 

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.

Warm-Up

Arm Circles Backwards

Skiers

Pike To Arch

+ additional work.

 

Conditioning

5 rounds

30s work, 30s rest each movement.

Aim for consistent pace across the whole workout (20mins).

Row

Shuttle Run

Farmer Carry (walking)

Burpee with good jump.

 

Postural

Seated Shoulder External Rotation with plate or dumbbell.

5 x 8-15 reps. @ 3010 tempo.

 

Trunk (optional)

Elbow Side Plank Twist

3 x 10 each side.

 

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.

Lats Roll. Repeat until improvement.

 

Sunday 22nd March

Posted: March 21, 2015 in WOD
Tags: , , , , ,

Rest day!

Back on Monday!

6tag_110315-191800