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Saturday 23/9/17

“CrossFit” A. 6 x 3 minute AMRAP (focus on quality), rest 2-minutes between AMRAPs A1. AMRAP #1 3 Ring dips (Comp ring muscle up) 6 Bar facing burpees A2. AMRAP #2 3 Parallette HSPU (deficit of choice) 9 Wall ball @ 9/6kg A3. AMRAP #3 3 Chest to bar (Comp – Bar muscle up) 9 […]

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Friday 22/9/17

“CrossFit” A. 6-minute AMRAP as far up a ladder as possible of: 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 etc. Thruster @ 40/30kg Pull up Rest for 3-minutes before part B B. 6-minute AMRAP as far up a ladder as possible of: 3 – 6 […]

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Thursday 21/9/17

“CrossFit” A. Handstand workshop RX – Ensure base strength of 1+ Strict handstand pushup before kipping handstand pushup technique is practised. Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Pike HS pushup 8-12 repetitions .Seated dumbbell press 8-12 repetitions .Kipping HS pushup with slow negative 5 repetitions A2 .Wall […]

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Wednesday 20/9/17

“CrossFit” A. Every minute on the minute for 32 minutes (8 sets): 1) 5 Bench press (Increase load each set) 2) 30s Toes to bar 3) 5 Overhead squat (Increase load each set) 4) Rest *Advanced take from the ground, intermediate may use racks.

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Tuesday 19/9/17

“CrossFit” A. 4 sets Sumo deadlift – 3+ @ 85-90%, rest 2m before next set B. Every 5 minutes for 6 sets (30 min) Row 250m 15 Pullup Run 200m 10 Chest to bar Bike 15 Calories 5 Bar muscle up *Scale pulling exercise to appropriate movement. Ring row > Banded pullup > Pullup…etc

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Monday 18/9/17

“CrossFit” A. 10 minute AMRAP 8 (strict) handstand push up 12 Power snatch @ 40/30kg 16 Cal bike Rest 5 minutes before part B B. 10 minute AMRAP 16 Handstand push up 2/1 Legless rope climb 16 Cal bike Rest 5 minutes before part C C. For time; 20 Handstand pushup 20 Power snatch 2 […]

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Friday 15/9/17

“CrossFit” A. 6-minute AMRAP as far up a ladder as possible of: 3 – 5 – 8 – 13 – 21 – 34 – 55 Power snatch @ 35/25kg Wall ball @ 9/6kg 4 minute rest B. 6-minute AMRAP as far up a ladder as possible of: 3 – 5 – 8 – 13 – […]

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Thursday 14/9/17

“CrossFit” A. Toes to bar workshop RX – Ensure base strength of 1+ Strict toes to bar before practising linking toes to bar Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 -Lat pull down 8-12 repetitions -Banded strict chinups/pullups 8-12 repetitions A2 -Kipping 8 -12 repetitions -Kipping knees to […]

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Wednesday 13/9/17

“CrossFit” A. Every minute on the minute for 24 minutes Minute 1&2: Farmers walk 100m @ 22.5/15 Minute 3&4: Double unders x 70 – 90 Repetitions Minute 5&6: 3/2 Legless rope climbs B. Dumbbell Hammer Curls 3 sets x 10 reps

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Tuesday 12/9/17

“CrossFit” A. Weighted Ring Dips 3 sets x 10 reps @ 20-30% 20-30% of your one rep max weighted Ring Dip weight. Strict reps. B. Run 800m 21 Dumbbell power clean 22.5/15 Row 800m 15 Dumbell hang squat cleans 22.5/15 Run 800m 9 Dumbell shoulder to overhead 22.5/15 Row 800m

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