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Tuesday 5/12/17

“CrossFit” A. Four rounds for time of: 12 Burpee Box Jumps (24″/20″) 15/12 Calorie Row 9 Handstand pushup (Comp – Strict Handstand Push-Ups to 4″/2″ Deficit) 15/12 Calorie Row 6 Ring dips (Comp – Muscle-Ups)

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Thursday 30/11/17

“CrossFit” A. Rope climb workshop RX – Ensure base strength of 2+ strict pullups to start working on biting and climbing rope. Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1. Rope chinups 2-4 each arm Chinups 2-4 each arm Negatives 4+ reps with slow descent Inverted rows 4-6 reps […]

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Wednesday 29/11/17

“CrossFit” A. 0:00 to 8:00 3, 6, 9, 12 Handstand pushup (Comp – SHPU) Overhead squat 40/30 (Comp – 60/40) Shoulder to overhead 40/30 (Comp – 60/40 8:00 to 14:00 2, 4, 6, 8 Hanstand pushup (Comp – SHPU) Overhead squat 40/30 (Comp – 60/40 Shoulder to overhead 40/30 (Comp – 60/40 14:00 to 19:00 […]

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Tuesday 28/11/17

“CrossFit” A. 20 Minutes of handstand practice. – Wall walk to HS hold – Kick up to HS attempts – Hand lifts or shoulder taps – HS walking B. Every 2 minutes until failure to get repetitions in time frame. 50 Double unders (Increase by 10′s each round) 10 Toes to bar

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Monday 27/11/17

“CrossFit” A. AMRAP 5 12 Pullups 12 Thruster 40/30 (Comp 60/40) 8 Chest to bar 8 Clean and jerk 40/30 (Comp 60/40) 4 Bar muscle up 40/30 (Comp 60/40) 2m rest then repeat Scale weight appropriately. With pullups, go to the movement you can achieve, stay on that movement throughout, banded pullups or ring rows […]

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Friday 24/11/17

“CrossFit” A. Two rounds for time of: 12 Ring dips + Chest to bar (Comp – 12 Ring Muscle-Ups) 15 Thrusters 40/35 (Comp – 60/40) B. Toes to Bar 4 sets x 10 reps If you can do it strict.

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Thursday 23/11/17

“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 22/11/17

“CrossFit” A. Chin Ups 4 sets x 8 reps Should be very easy, no weight added. If body weight is too difficult, do banded Chin Ups. B. Every minute, on the minute, for 24 minutes: Minute 1 – 10 Burpee Box Jump Overs (24″/20″) Minute 2 – 30 Double Unders + 12 Kettlebell Swings (32/24 […]

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Tuesday 21/11/17

“CrossFit” A. Bench Press 4 sets x 3 reps @ 90% 90% of your one rep max bench press. B. For time: 30 Calorie Assault Bike 30 Toes to Bar 30 Overhead Squats 40/30

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Monday 20/11/17

“CrossFit” A. Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run immediately followed by… Three rounds of: 5 Chest-to-Bar Pull-Ups 10 Push-Ups 15 Air Squats immediately followed by… 500 Meter Row 15 Burpees Over the Erg

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