*Deload Week*

Gymnastics

Week 9 of Kipping Pull-Up (Chest to Bar if possible) progression. 10 mins to complete the work.

5 x 5 Program: 4 x 4 reps

5 x 10 Program: 4 x 8 reps

5 x 15 Program: 4 x 12 reps

5 x 20 Program: 4 x 16 reps

Trunk

Bent Hollow Body Hold. 4 x 24 seconds

Dart Hold. 4 x 24 seconds

Side Plank. 4 x 30 seconds, each side.

Sorenson Hold. 4 x 30 seconds, use box, partner holds legs.

Leg Lower. Goal as low as possible without back lifting.

Tabata Sit-Up. Goal and max reps 12 per 20 seconds. 8 rounds, 96 total reps. Feet anchored.

Compare to Nov 21st and Oct 20th.

*Deload Week*

Conditioning

3 rounds;

Row 30s hard (90%)

Jog 2:30 easy.

Handstand Test

60s x Tripod hold**

60s x Headstand hold**

60s x Forearm Headstand hold**

30s x Nose and Toes hold.

30 x Wall Run (hands stay within 30cm of wall).

60s x Nose and Toes hold.

60 x Wall Run (hands stay within 30cm of wall).

*Must be completed with 30mins. Each section must be unbroken and ‘neat’.

**Wall touch not allowed at any point.

Compare to  NovSept, August, May and April.

Or if you passed the test.

5 x 20s Partner-Assisted Free Handstand hold (partner supports from toes only)

5 x 10-20s Forearm Assisted Free Handstand hold (box or plates against forearms)

5 x 2-10m Handstand Walk.

5 x 20s Lying Posterior Pelvic Tilt Hold

Sunday 21st December

Posted: December 20, 2014 in WOD
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Rest Day!

Back in action tomorrow.

Coach Veera Koskelainen

Coach Veera Koskelainen

Saturday 20th December

Posted: December 19, 2014 in WOD
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Open Gym 1000-1300

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.

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Friday 19th December

Posted: December 18, 2014 in WOD
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Strength

4-6 rounds;

American Swing x 6-8

- Compare Dec 4th or Nov 21st

Conditioning

For time:

Stairs x 2

15 x Push-Up

15 x American Swing Kettlebell @ 32/24kg

Stairs x 1

20 x Push-Up

20 x American Swing Kettlebell @ 32/24kg

Stairs x ½

25 x Push-Up

25 x American Swing Kettlebell @ 32/24kg

 

Seminar!

Mikko Salo is coming to CFCH, details and sign up here!

Thursday 18th December

Posted: December 17, 2014 in WOD
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Strength

3 rounds

A1) Front Squat, 2-4 reps, tempo 31X1.

A2) Deficit Pike Push-Up, max reps (-1 or 2)

- Compare squats to last week.

- Use a set-up that allows around 10 reps for the Pike Push-Up

 

Conditioning

3 rounds for total reps of:

2 minute AMRAP of:

5 x Squat Clean to Thruster @ 60/42.5

25 x Double Under

Rest 1 minute

1 minute AMRAP of:

Kipping Toes to Bar

Rest 1 minute

- Compare Feb 14

Wednesday 17th December

Posted: December 16, 2014 in WOD
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Open Gym 1600-2030

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.

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