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Showing posts from February, 2012
Find your progression 
A - warm up 3 rounds
High knee ladder run (alt sides)
Bounce through ladders
15 sit ups
15 back extensions (hbh)
B - 30 min window
100 squats
1min rest
100 sit ups
1 min rest
Amrap
5 hspu
10 arm haulers
15 squats
C- 3mins hollow hold
how not to lift 
A - Warm up  15 grasshoppers  15 push ups  15 leg swings  200m run  B - 20 deadlift, 120/80 40 kb swings, 32/24 60 push ups  800m run 
C - 100 back extensions
Well done to all those that competed in the games this weekend and a massive well done to all those involved in the open  A]
5 sets of:
1 Snatch Balance & 3 Overhead Squats B] 10 min AMRAP
5 Wall walks
7 Thrusters 40/30kg
9 Pullups C] 2 min unbroken plank hold
work on set up and hand position


 find that balance point 
A - warm up  broad jumps  ladder hand run  forward rolls  spiderman 
B - Hand stand tekkers 
C - Pistol tekkers 
D - 3mins max HSPU
E - hollow holds 3 mins
A - Warm up  3 rounds  15 push ups  15 jump squats  15 sit ups  15 back ext 
B - 7 min AMRAP  burpees (to target) 
C - 5min AMRAP  3 min Deadlift 90kg/65kg 2 min V-ups 
D - 100 arm haulers

friday rest day/tekkers

work on set up and hand position


 find that balance point 
A - warm up  broad jumps  ladder hand run  forward rolls  spiderman 
B - Hand stand tekkers 
C - Pistol tekkers 
D - 3mins max HSPU
E - hollow holds 3 mins
A - warm up  3 rounds  15 leg swings  e/l ladder run (kigh knees) heels to bum calf raise walk B - Floor Press
3 x Max @ Bodyweight C - 5 Rounds
10 Pushups (HOG)
20 KB SDHP 24/16kg
200m Run D - 30 Overhead Situps

get your snatch on

gotta be explosive on this 
open up those hips  A - warm up
3 rounds
15 bridge ext
15 jumping lunges e/l
15 PVC pass overs
15 push ups

B - 3 mins max kettlebell swings 32/24

C - 21-15-9
Power snatch 40/30
Ring dips sub box dips

who loves squats?

how it is done 
A - warm up  3 rounds  hamstring walk outs  high knees sumo squats   200 meter run 
B - Find your 3 rm  back Squat 
C - 4 rounds  400m run  50 Air Squats 
D - Superman hold 3 mins

bye bye Matty O hello Mummy and Daddy O

As we all know its Matty O's last day before joining the ARMY good luck mate and what better way of saying good bye than a friendly game of CrossFit Cards 
A - warm up  3 rounds  15 squats  15 sit ups  15 back ext (hbh) 15 bear crawl 
b - Pack of cards You must perform the rep numbers for each playing card as they are turned over.   Aces - 14 king - 13  Queen - 12 etc  Spades = burpees to plate  Clubs = kettlebell swings @32/24kg Hearts = kettlebell squats @32/24kg Diamonds = kettlebell roman twists @32/24kg

muscle ups

false grip check, chest to rings check, deepest dip check,  press out check time to work these muscle ups
A - Warm Up  3 rounds  15 skin the cats  15 ring Pull ups  15 muscle ups  15 ring dips 
B - Muscle up tekkers 
C - 30 muscle ups for time 
D - 3 min hollow hold
A - warm up
3 rounds
15 push ups
15 pvc SDHP
15 sit ups
15 leg swings e/l
B - 3 mins
strict pull ups
C - 3 min
ring push ups
D - 10 min ladder
increase by 2
2 SDHP @kb 24/16kg
2 v-ups
2 back ext (hbh)
A - Warm up
3 rounds
15 grass hopper
15  broad mat jumps
15 hollow rock
forward rolls
B - for time
30 kb cleans  & jerks (a/e)
40 box jumps
50 sit ups
60 burpees to plate
70 double unders

FRAN RETURNS

THIS IS CROSSFIT ! THIS IS CROSSFIT RIGHT HERE 
RECOVERY 
A - Warm up  3 rounds  15 HBH Air squats hamstring walk outs  15 back ext 15 push ups B - Fran (10 min cap) 21-15-9 thrusters 40/30 Pull ups (band sub) 
C - AMRAP 8 mins  4 HSPU ( Box HSPU sub)  8 Pistols (4 each leg)  12 push ups


To go along with The SICFIT throwdown heres your own little taster 
A - Warm Up  3 rounds  bear crawl  broad jumps  15 hollow rocks  15 superman rocks
B - 24 minute running clock: 3 rounds 4 stations, 2 minutes at each B1 - AMRAP of:
7 BB shoulder to over head 40/30kg
7 Box Jumps B2 - burpee to plates B3 - Max toes through rings.
10 air squat penalty when you drop off the rings. B4 - 2 min rest

change of plan

Count down to open, no rest day today as we have no WODs this weekend  so 5 days on 2 days off 
A - Warm up 3 rounds  hamstring walk outs  plyo box bounds  15 sit ups   15 back extensions (hbh)
B - Triplet  7 min AMRAP  10 t2b/v-ups  10 push ups   1 min rest  5 min AMRAP  5 pistols each leg  10 back extensions  1 min rest  2 mins max double unders/tuck jumps 
C - 5 min Paleo chair (hbh)
dead lift set up  deadlift drills
A - Warm up  3 rounds  15 arm haulers  15 push ups  15 sit ups  15 back ext B -  mobility - hamstrings C - Dead lifts  3-3-3-3-3 max clapping push ups between sets  D - 5 sets max reps: 1 min - KB swings @24/16kg  1 min - Push press 30/10 1 min - burpees  rest 1 min  E - Turkish Getups 10 reps for max weight
thruster tekkers with jason former games winner 


A - warm up  3 rounds  15 burpees to plates  15 sit ups  15 grass hoppers  15 scaled HSPU  B - mobility - leg swings and lat release  C - Thrusters  5.5.5.5.5 D - 12 min AMRAP  12 box Jumps 20”/24” 6 thrusters 40/30 6 burpees over bar  E - 3 mins hollow hold
some examples of snatches, you don't have to be big to lift heavy 


A - Warm Up  3 rounds 15 air Squats (hbh) 15 burpees 15 back ext  15 power snatches  B - Mobility  Snatch prep  C- In 10 mins  1rm Snatch  rest 1 min  D - 20 snatches at 80% 1rm 100 air squats  200 double unders  E - 3mins bridge hold
take a look at the split jerk for ideas on the movement 

looking at mobility for the split jerk 
Olympic lifting class 11-12 pm 
A - mobility drills 
B - 1rm split jerk 
1-2 pm class 
A - Warm up 
go over movements from the week and mobilise areas that are tight use new drills covered in classes from foam roller, tennis ball and bands 
B - For time  30 hspu  40 pull ups  50 kettlebell swings 24/16 kg  60 ab mat sit ups  70 burpees 
be true to yourself on reps for those looking to compete in open if you see a no rep call it  those around when I train call no reps I wont bite as I cant see my form when I get lazy 

bear complex

example of the heavy load bear complex 
spend time working on your rack position on front squat and press 
A - Warm up  3 rounds  15 pvc squat
walk outs 15 pvc press  broad jumps 
B - mobility of external rotation 
C - 5 rounds 
7 sets of  power clean  front squat  push press  back squat  push press 
increase weight each round  finish with max load

OH Squats

some mobility ideas pre OH squatting 
A - warm up  3 rounds  15 PVC pass overs  15 air squats (hbh)  15 sit ups  15 back ext
Mobility - foam roller back 
B - oh squats 1,1,1,1,1 
C - 21-15-9  Oh squats 40/30  V-ups 
D - 100 arm haulers
We all need rest so lets focus on tekkers  A - Warm up
15 skin the cats
15 ring pull ups
15 muscle ups
15 ring dips
mobility for remaining time
B - Rest Day
tekkers
Kipping
Muscle ups