Saturday 30th May

Posted: May 29, 2015 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.

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 29th May

Posted: May 28, 2015 in WOD
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Warm-Up 

General sweat, 3-5mins

2 rounds;

Muscle Clean x 3-5

Front Squat x 3-5

Tall Clean x 3-5

Split Press from back rack x 3-5

 

Olympic Lifting 

Ladder;

2 rep touch and go Clean

– Start with around 50% of Clean max.

– Add around 5% each round.

– Go as high as possible.

– Rest 60-120s between attempts.

 

Conditioning

In 15mins;

40-50 x Strict HSPU or Pike Push-Up

Each time you come off the wall do 4 x Bulgarian Split Squat @ 3010 tempo. each leg.

– Scale HSPU with pads if required.

– Heavy weights for the Split Squat.

 

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.

Thursday 28th May

Posted: May 27, 2015 in WOD
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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

Olympic Lifting Prep

10min OTM, alternate between;

2 x Snatch Deadlift

and

Overhead Squat + Snatch Balance

-Light to moderate weights, build each round.

 

Olympic Lifting

In 10min, build to a moderate

3-position Snatch (floor, knee, high hang)

-Technique consistency and position focus.

-Compare to May 18 2015, Nov 11 2013, Nov 25 2013

Conditioning

***OUTSIDE***

4 rounds

40m Farmer Carry left arm.

40m Farmer Carry right arm.

160m Run

– Bonus, we will carry weights down and up the stairs!

Cool Down

Table Inside Out

Lying Leg Kicks

Couch Stretch 2 x 2min each side

—-

Massage

Peanut. Repeat until improvement.

Inner Thigh Roll. Repeat until improvement.

Wednesday 27th May

Posted: May 26, 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.

 

Tuesday 26th May

Posted: May 25, 2015 in WOD
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Warm-Up

Arm Circles Backwards

Skiers

Pike To Arch

 

Strength + Skill

4 rounds;

2-3 x Strict Ring Pull-Up

Rest 1 min

5 x Pistol each leg (5 in a row, then change leg).

Rest 1 min

– Build weight to pull-up and/or pistol each round.

– Scale Pistols to a box.

– Progress from last Friday.

 

Conditioning

Partner WOD.
AMRAP 16mins

15/12 x Push-ups
15/12 x Row (cals).

Push-ups to be unbroken. Scale to less reps and/or incline push-ups if required.

Alternate with partner each round.

Compare to April 2015.

 

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.

Monday 25th May

Posted: May 24, 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)

+

Bear Crawl Balance

Technique

Bar Muscle-Up practice.

Conditioning

5 rounds, not timed.

4 x Hang Power Snatch (from above knee)

4 x Overhead Squat

2 x Wall Climb

Rest 2 mins

– Start with moderate weight, build each round.

Postural

Seated Shoulder External Rotation with plate or dumbbell.

5 x 8-15 reps. @ 3010 tempo.

– Goal is to use 10% of your max bench press.

Cool Down

Table Inside Out

Lying Leg Kicks

Couch Stretch 2 x 2min each side

—-

Massage

Peanut. Repeat until improvement.

Inner Thigh Roll. Repeat until improvement.

Rest day.

Back on Monday!