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Friday 28/7/17

“CrossFit” A. Strict Press 4 sets x 6 reps Increase the weight off of the last time you did this movement. B. Four rounds for time of: 20m Single arm overhead dumbbell walking lunges 22.5/15 20 Calorie row 20 Calorie bike

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Thursday 27/7/17

“CrossFit” A. Pullup workshop RX – Ensure base strength of 5+ strict pullups before practising to have strength in the shoulders for the explosiveness in the kipping movement. You may use this time to practise kipping, kipping pullup, kipping chest to bar pullups or butterfly versions. Scaled – Alternate between A1 & A2 of your […]

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Wednesday 26/7/17

“CrossFit” A. Every minute, on the minute, for 21 minutes: Minute 1 – 15/10 Calorie Assault Bike Minute 2 – 5 Dumbbell Burpee Box Step Overs 22.5/15 Minute 3 – 30 Double-Unders + 10 Toes-to-Bar *Scale back to 12/8, 3, 15 + 5 B. Dumbbell Bicep Curl 4 sets x 6 reps *Perform with more […]

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Tuesday 25/7/17

“CrossFit” A. Every 2 minutes, for 24 minutes (6 sets of each) for times: Station 1 – 15/12 Calorie Row + 15 Burpees Over the Erg Station 2 – 5 Ring dips + 8 Deadlift 100/70 B. Core Circuit 4 sets 4 sets of the following: 15 Hollow Rocks, 15 Tuck Crunches, 0:15s Hollow Body […]

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Monday 24/7/17

“CrossFit” A. Every minute, on the minute, for 30 minutes: Minute 1 – 4 Burpee Box Jump-Overs (24″/20″) +4 Strict chinups Minute 2 – 4 Burpee Box Jump-Overs + 6 Dumbbell strict press 15/10 Minute 3 – 4 Burpee Box Jump-Overs + 8 Wall Ball Shots 9/6 B. Core Circuit: 4 sets 4 sets of […]

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Saturday 22/7/17

“CrossFit” Partner WOD A. For time: 2000 Meter Row 2.4k Run 200 Wall Ball Shots 9/6

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Friday 21/7/17

CrossFit Craigieburn – CrossFit CrossFit Metcon (Time) A. 100 Double unders 20 Thrusters (40/30kg) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (40/30kg) 100 Double unders Weightlifting Metcon (No Measure) A. Snatch 4 sets x 2 reps @ 80% 80% of your one rep […]

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Thursday 20/7/17

“CrossFit” A. Bar muscle up session RX – If base strength of 5 strict pullups is there, work on sharp smooth singles or linking. Scaled -You may choose one of each and rotate through 1 & 2 A1. 3-5 Sets of strict pullups with slow negatives 5+ reps A1. 3-5 Sets of Inverted row with […]

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Wednesday 19/7/17

“CrossFit” A. Weighted Pull-ups 5 sets x 9 reps B. Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips @ 1111 (finish each rep with pinky to your side and thumb turned out away from your body) 60 seconds Box or Bench Jump Overs (think of these as max […]

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Tuesday 18/7/17

“CrossFit” A. Front Squat 2 sets x 3 reps @ 85% 85% of your one rep max front squat B. Four sets for times of: 20 Calories of Rowing 20 Burpee Box Jump-Overs (24″/20″) 20 Calories of Assault Bike

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