WOD

Crossfit – Wednesday 28th, 2015


Main – CrossFit

Conditioning

move steady and for quality. hold one second at the top and bottom of each movement while maintaining a solid contraction of targeted area.

a: Cuban Barbell Press (40)

b: Weighted Knees to Chest (50)

c: Side Bridge (50/side)

d: Superman (50)

e: Banded Hamstring Curls (50)

Crossfit – Tuesday 27th, 2015


Main – CrossFit

Weightlifting

Bench Press (3.3.2.2.1.1)

full rom. lock out elbows at the top and lower the bar all the way to your chest. lock down your scapulas and tighten the back.

Conditioning

a: Deficit Handstand Push-ups (40)

create a deficit by placing weight plates on the ground. Your starting position will have your head lower than your hands.

b: Grip Block (30sec hold @ 7sets)

Crossfit – Monday 26th, 2015


Main – CrossFit

Weightlifting

Back Squat (3.3.2.2.1.1)

load intensive BUT double check your range of motion. do not cheat yourself by going short on rom because of the weight. if you can’t get full rom then it’s too heavy of a load.

Conditioning

a: Metcon (Time)

4rds

40 double unders

15 burpees

2min rest
move quick with good quality rom.

note your average time for all four rounds minus the rest period.

b: Weighted Sit-ups (50)

Crossfit – Saturday 24th, 2015


Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

10min on the clock

50 box jumps 24/20

50 kb swings 35/26

in time remaining amrap squat cleans 95/65
final score is total number of squat cleans completed.

Crossfit – Friday 23rd, 2015


Main – CrossFit

Weightlifting

a: Snatch Grip Deadlift (2.2.2.2.2.2)

load priority. maintain a good starting position with each pull. you can alternate grip. not touch and go, reset for each pull.

b: Split Jerk (3.3.3.3.3.3)

load each set but tech priority. good solid dip drive. working on fast consistent footwork. speed under the bar with a solid lock out, no pressing out.

Conditioning

Broad Jump (10sets of 2)

ten sets of unbroken doubles. as soon as you land from initial broad jump bound and leap forward for your second rep. bounding should be quick and powerful. explosive power is the priority.

Crossfit – Thursday 22nd, 2014

Main – CrossFit

Weightlifting

a: Front Squat (6.6.6.6+)

heavier than last week!

b: Hang Power Snatch.Hang Snatch.Snatch (1.1.1.1.1.1)

this is not load intensive. focus on the positioning of your back and shoulders in the hang position, full hip extension, and lock out in the receiving position. speed under the bar!

if you are not confident in all these variations you will keep the load low and work repetitions of one variation.

Metcon

Metcon (Time)

2rds for time

40 goblet squats 53/35

40 hand release push ups

40 kettlebell swings 53/35

rx+

8min time cap

2rds for time

30 goblet squats 44/26

30 hand release push ups

30 kettlebell swings 44/26

rx

8min time cap

Crossfit – Wednesday 21st, 2014


Main – CrossFit

Conditioning

a: Turkish Get Up (20reps/arm)

b: Weighted Sit-ups (50)

c: L Hang (accumulate 2min)

d: Overhead Med Ball Slam (50reps)

Metcon

Metcon (Time)

1500m row sprint

Crossfit – Monday 19th, 2014

Main – CrossFit

This is strength building week two of three in prep for the CrossFit Open. We’ll transition into more metcons and aerobic heavy programming in the weeks following the strength. Push yourself to whatever is appropriate for your personal level and mind your rest days. You need to recover.

The CF Open is a great way to get your feet wet with the competitive side of what CF has to offer. This is something we suggest everyone try out at least once. This year CF has put together a scaled division so literally everyone can participate. The workouts are judged and you’ll get to see where you stack up not only inside your own box but in your entire region. 3,2,1 go!

If you have any questions ask your coach for the down low or you can go to straight to the source at http://games.crossfit.com/

Weightlifting

a: Back Squat (6.6.6.6+)

Conditioning

b: Box Jumps (30reps for quality 30/24)

c: Strict Toes-To-Bar (30reps for quality)

Crossfit – Friday 16th, 2015


Main – CrossFit

Weightlifting

a: Bench Press (10.10.10.10+)

b: Snatch Grip Deadlift (3reps at 6sets)

Gymnastics

Handstand Hold (accumulate 3min)

Crossfit – Thurdsay 15th, 2015


Main – CrossFit

Weightlifting

a: Front Squat (10.10.10.10+)

b: Hang Power Clean.Hang Clean.Clean (3reps @ 6sets)

Metcon

Metcon (Time)

for time

100 double unders or 150 singles

30 burpees