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Thursday 9/11/17

“CrossFit” A. Ring muscle up workshop RX – Ensure base strength of 5 Ring dips + 5 Strict chinups before attempting muscle up drills Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Ring dips 5 reps .Bench dips 5 reps .False grip low ring muscle up transition 2-4 reps […]

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Wednesday 8/11/17

“CrossFit” A. “2014 CrossFit Regionals Event 6” For time: 50 Calorie Row 50 Box Jump-Overs (24″/18″) 50 Deadlifts 80/55 50 Wall Ball Shots (20/14 lbs) 50 Ring Dips 50 Wall Ball Shots 50 Deadlifts 50 Box Jump-Overs 50 Calorie Row Time Cap = 21 minutes

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Tuesday 7/11/17

“CrossFit” A. In groups of 3, Indian file 12 Rounds for time; 10 Calories on bike 10 Front squat 50/35 10 Pullups (Comp – Ring Muscle-Ups) 10 Lateral burpees over bar

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Monday 6/11/17

“CrossFit” A. For time: Run 1600 Meters (Block run) When the running clock reaches 10:00… “Jackie” Row 1000 Meters 50 Thrusters (20/15 kgs) 30 Pull-Ups When the running clock reaches 20:00… For time: Run 1600 Meters (Block run)

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Saturday 4/11/17

“CrossFit” A. Every 10 minutes, for 40 minutes (4 sets) for times: 30 Wall balls 9/6 30 Double unders 30 Reverse dumbbell lunges 22.5/15 30 Burpees to bar

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Friday 3/11/17

CrossFit Craigieburn – CrossFit CrossFit Metcon (3 Rounds for time) A. Three rounds for time of: Row 300 Meters 12 Handstand pushup (Comp – Strict Handstand Push-Up) Assault Bike 20/15 Calories 12 Pullups (Comp – Chest-to-Bar Pull-Ups) Rest 5 minutes, and then repeat. Note times for both efforts. Weightlifting Metcon (No Measure) A. Snatch 4 […]

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Thursday 2/11/17

“CrossFit” A. Kipping/Butterfly Pullup workshop RX – Ensure base strength of 3 + Strict chinups before attempting kipping/butterfly drills Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Kipping 5 repetitions .Kipping chin to bar 5 repetitions .Kipping chest to bar 5 repetitions .Butterfly pullup 5 repetitions .Butterfly chest to […]

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Wednesday 1/11/17

“CrossFit” A. For time; 4/3 Legless rope climb (comp – from seated) 24 Hand release pushups (Comp – 12 Strict Handstand Push-Ups to 6″/4″ Deficit) 4/3 Legless rope climb(comp – from seated) 24 Hand release pushups (Comp – 12 Strict Handstand Push-Ups to 6″/4″ Deficit) 4/3 Legless rope climb (comp – from seated) 24 Hand […]

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Tuesday 31/10/17

“CrossFit” A. Push Press 3 sets x 3 reps @ 80% 80% of your one rep max push press. B. Three sets for max reps of: 60 Seconds of Bike (for Cals) Rest 60 seconds 60 Seconds of Toes to Bar Rest 60 seconds 60 Seconds of Burpee Box Jump-Overs (24″/20″) *Rest 2 minutes

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Monday 30/10/17

“CrossFit” A. Snatch Grip Row 4 sets x 8 reps @ 30% 30% of your one rep max snatch. B. “Kinney” Run 1600 meters *The block 15 Ring dips (Comp -Muscle-Ups) 15 Deadlifts 100/70 (Comp -125/85) Run 1200 meters 10 Ring dips (Comp -Muscle-Ups) 10 Deadlifts 100/70 (Comp -125/85) Run 800 meters 5 Ring dips […]

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