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Monday 11/9/17

“CrossFit” A. Every 5 minutes proceeding through each set *Set 1 25 Toes to bar 20 cal Assault bike 15 Deadlift 100/70 *Set 2 25 Handstand push up 18 cal Assault bike 13 Deadlift 100/70 *Set 3 25 Wall ball @ 9/6kg 16 cal Assault bike 11 Deadlift 100/70 *Set 4 25 Chest to bar […]

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Saturday 9/9/17

“CrossFit” A. 4 x 3 minute AMRAP (focus on quality), rest 2-minutes between AMRAPs A1. AMRAP #1 3 Ring dip (Comp – Ring muscle up) 6 Burpee touching target A2. AMRAP #2 3 Handstand pushup (Comp – Parallette HSPU (deficit of choice)) 30 Double unders

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Friday 8/9/17

“CrossFit” *Competitor weights 70/50 A. 6-minute AMRAP 5 Push press @ 50/35 8 Toes to bar 5 minute rest then B. 6-minute AMRAP 5 Clean @ 50/35 8 Handstand push up 13 Wall ball @ 9/6kg 5 minute rest then C. 6-minute AMRAP 5 Push jerk @ 50/35 8 Chest to bar pull up 13 […]

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Thursday 7/9/17

“CrossFit” A. Pullup workshop RX – Ensure base strength of 2+ Strict pullups before practising linking kipping pullups or butterfly pullups 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 -Bicep curls – 10-15 repetitions -Max chin over bar […]

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Wednesday 6/9/17

“CrossFit” A. Rotate A1 / A2 for 4 rounds A1. Barbell bent over row (wide grip) – 10 @ AHAFA, rest 1-2m before sets, Grip width between your clean and snatch grip (find a grip that’s challenging but where you can also move well). A2. Strict toes to bar – 8 to 15, rest 1-2m […]

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Tuesday 5/9/17

“CrossFit” A. Alternate A1 / A2 for 4 rounds A1. Sumo deadlift – 4 @ 80-85%, rest 2m before A2 A2. Strict dips – 8 @ AHAFA, rest 2-3m before A1. Progress weight from last week. B. 3m on 2m off for 20 minutes rotating through *Set 1: 40/30 Cal bike then remainder of time […]

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Monday 4/9/17

“CrossFit” A. Every 8 minutes for 4 sets (32 minutes) 10 Handstand pushup (Comp – Deficit DB HSPU) 20 Over the box jump, 24/20″ 4 Rope climbs 60 Double unders 8 (squat) clean @ 50/35 (Comp 85/60)

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Saturday 2/9/17

“CrossFit” A. 3 Rounds for time: 8 DB Power snatch, alternating @ 22.15/15 16/11 cal Assault Bike 8 DB Power snatch, alternating @ 22.15/15 16/11 cal Row B. Core Circuit 3 sets 3 sets of the following: 40 Hollow Rocks, 30 Tuck Crunches, 20 Sit Ups.

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Friday 1/9/17

“CrossFit” Class version A. 8-minute AMRAP 5 Air squat 10 Toes to bar 15 Burpee over bar 4 minute rest then B. 8-minute AMRAP 5 Pushup 10 Pull up 15 Box jump, 24/20″ 4 minute rest then C. 8-minute AMRAP 5 Deadlift @ 90/65 10 Bar facing burpees Competitor version A. 8-minute AMRAP 5 (squat) […]

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Thursday 31/8/17

“CrossFit” A. Handstand workshop RX – Ensure base strength of handstand against wall for 10+ seconds Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 -Wall climb with 20s hold at furthest point -Kick up attempts 2-4 repetitions -KIck up to handstand hold for 20+ seconds -Freestanding hand stand hold […]

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