Tuesday, 2 September 2014

Tuesday 2nd September 2014

W/UP
Activation/Release
Arms Roller
Chest Ball/Stick/Roller
Sub Scap Stick

3 RFT of (6min cap)
10 Wall Slides
10 Scap Push-Ups in Hollow Plank
10 Pass Thru's
10 Kipping Push Up

GYMNASTICS
Handstand push up skill work:
Headstand
Headstand against wall then kip up
Handstand into wall then full ROM HSPU
Handstand walk to wall - then full ROM HSPU

METCON
5 rounds for time
8 Handstand Push Ups
16 KB Swings (28/20kg)
Run 300m
Increase KB weight if you want to go RX Plus!

Monday, 1 September 2014

Monday 1st September 2014

W/UP
1/8/14 Back Squat/Run
Release/Activation
-Calves Roller
-Shins Roller
-Adductors
-Psoas Stick

(6mins)
-Squat Patterns
-400m Row
-Squat Patterns

METCON 1
30-20-10 reps
Thrusters (95/65lb)
Pull Ups (Chest to Bar)

METCON 2
Row 30 calories
30 Bar-facing burpees
30 Hang power cleans (135/95lb)

Saturday 30th August 2014

W/UP
3 RFT of (7mins)
-7 Hang Snatch Pull 35/45#
-7 Snatch Balance
-10m Duck Walk
-200m Row

CrossFit Team Series WOD 3 (7-8am)
Team 3 rep Front Squat (10 min cap)

All divisions—Rx'd, Masters and Scaled—will have just 10 minutes for each team member to establish a 3-rep-max front squat.

The stipulation is the team may only use a single barbell for all lifts. The team score will be the total sum of all team members' successful lifts.


CrossFit Team Series WOD 1 (8-9am)
For max reps:
Male athletes complete as many reps as possible in 12 minutes of:
30 double-unders
15 power snatches
Then,
Female athletes complete as many reps as possible in 12 minutes of:
30 double-unders
15 power snatches

Rx’d Division
75 / 55 lb. snatch

Masters Division
65 / 45 lb. snatch

Scaled Division
60 single-unders (in place of double-unders)
65 / 45 lb. snatch


Friday, 29 August 2014

Friday 29th August 2014

Filthy 50 W/up
400m Row

Stretch Sequence

Squat Patterns

Hollow Sequence
2x15 sec each Position
-Hollow
-Arch
-Hollow Plank
-Reverse Plank
-Dead Hang Hollow
-Support Hollow
 
Fight Gone Bad (3 Rounds for reps)
Three rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

Thursday, 28 August 2014

Thursday 28th August 2014

In early?
Roller/Activation
-Mid Back Roller
-Piriformis Roller
-Hammy Floss w/band 30 reps each leg

W/UP
3 RFT of
-10 Mirandas
-10 Hollow Rock
-10 Push Press 35/45#
200m Row

STRENGTH
Push Press (3,3,3,3,3)

METCON
4x3min Row for total Meters
3 Mins Rest Between Sets

Wednesday, 27 August 2014

Wednesday 27th August 2014

W/UP
5 Min AMRAP
5 Shoot Thru's
10 Hollow/Arch
15 alt Step Ups 20/24in
200m Row

METCON A
EMOM x5
8x Alt DB Step-Ups 20/24-2x16/24kgkb
KB's can be held at side or in front rack

METCON B
For Time (21min cap)
50 TTB
40 Alt One Arm Snatch 25/15kgdb
30 Alt Front Rack Lunge 2x12/20kgkb
40 Wall Ball 14/20lb
50 cal Row

Tuesday, 26 August 2014

Tuesday 26th August 2014

W/UP
In early:
2 min wall hold (Plates)

6 min AMRAP
12 lunge walk steps
10 push ups
8 wall ball (Choose your own weight)

Front Rack mobility against wall
Forearm/wrist stretch on floor

GYMNASTICS
L-Sit (3 x Max holds)
This is done on the rings. Each second = 1 rep. Parrallettes can be used as a scaled option. As can N-Sits.
Strict Chin up (Max reps in 4 minutes)
Hands supinated. Full lock out - chin over the bar. No kip!

METCON
22 minute AMRAP
14 Ring dips
16 Front Squats (135/95lb)
100 Double Unders or 300 Single Skips

Monday, 25 August 2014

Monday 25th August 2014

W/UP
In early?
Foam Roll:
Thoracic spine
Calves
Hamstrings

MAIN W/UP
2 rounds
Row 200m
15 KB Swings (16/12kg)
10 Ring Rows
5 Burpees

STRENGTH
Deadlift (3 reps every 2nd minute x 5 sets)

METCON
7 rounds for time:
12 Deadlifts (155/115lb)
12 Box Jumps (24/20 inch)
12 V-Snaps

Sunday, 24 August 2014

Saturday 23rd August 2014

W/UP
Row 200m
Then
5-10-15 Reps of
Air Squats
Jumping Pull Ups
Push Ups

METCON A.
ROW TO THE POWER OF 3
Teams of 3 For Total Metres.
In 30 minutes row as many metres as possible.
Change the person rowing every minute.

After each of your 1 minute rows you then complete:
3 Muscle ups (Rings)
10 Box Jump overs
If you can't do MU's the scale option is 9 Pull Ups and 9 Ring Dips

METCON B.
Teams of 3 For Time.
90 Toe's To Bar
Only 1 team member on the pull up bar at a time.

Friday, 22 August 2014

Friday 22nd August, 2014

W/UP
2 rounds
10 ring rows
10 Broomstick OHS
Into
5 Hang Snatch High Pull (45/35lb)
5 Burpees
5 Overhead Squats (45/35lb)
5 Burpees
5 Snatch Balance (45/35lb)
5 Burpees

STRENGTH
Snatch Complex (RT) (1-1-1-1-1-1-1)
Every 90 seconds x 7 sets:
1 Power Snatch
2 Hang Squat Snatch
1 Snatch Balance
When recording your loads, each complex = 1 rep

METCON
5 rounds for time:
2 Rope climbs
12 Overhead squats (95/65lb)
15 Hand release push ups
Go legless on ALL rope climbs if you want to go RX plus!

Thursday, 21 August 2014

Thursday 21st August 2014

W/UP
300m Row
Into
3 Rounds of
10 Second L/N sit on Rings
10 Push ups
10 Scorpions (prone)

GYMNASTICS
SKILL: HSPU'S
Working on Kipping.
* Into deficit if possible.

METCON
Diane for Time
21-15-9
Deadlifts 225/155lb
HSPU's

Wednesday, 20 August 2014

Wednesday 20th August 2014

W/UP
20 Alt Lunge Steps
20 KBS 12/16kg
10 V-Snaps
10 PVC Dislocates
20 Air Squats
20 Mountain Climbers

STRENGTH
Back Squats
10-7-5-3-3-3-3-3

METCON
Kelly loves Helen long time.
20 Minute AMRAP (Rounds & Reps)
30 Wall Balls 9/6kg
30 Box Jumps 24/20"
Run 400m
21 KBS 24/26kg
12 Pull Ups