Wednesday 30/8/17

“CrossFit” A. Every 3 minutes for 5 sets 10 Pistols, alternating 2 legless rope climb 10 Pistols, alternating *Scale Pistol squats to x2 Air squats

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Tuesday 29/8/17

“CrossFit” A. Alternate B1 / B2 for 4 rounds A1. Back rack walking lunge – 14 steps (7/side) @ AHAFA, rest 1 minute before B2. Progress weight from last week. A2. Single arm DB row – 12/side @ AHAFA, rest 2-3 minutes before A1. Progress weight from last week B. 60s on 60 off for […]

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Monday 28/8/17

“CrossFit” A. “Heavy & short 17.5″ 5 rounds for time 9 thrusters @ 60/40kg 35 double-unders B. 10-9-8..3-2-1 reps of each of the following Hollow Body Rocks, Tuck Crunches, Arch Rocks.

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Saturday 26/8/17

“CrossFit” A. 10 minute EMOM: 1 Power Clean + 1 Push press OR 1 Push Jerk @ AHAFA (start at moderate load and only increase load when technique is consistent and you are moving well) B. For time: Ladder 10 down to 1 (10-1) Power clean @ 60/40 Bar facing burpee

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Friday 25/8/17

“CrossFit” A. 8-minute AMRAP 3 Ring dip (Comp -Ring muscle up) 6 Handstand push up 9 KB Swings @ 32/24kg Rest 5-minutes before part B B. 8-minute AMRAP 12 DB Thrusters @ 22.5/15kg 18 DB snatch, alternating @ 22.5/15kg 24 Burpees Rest 5-minutes before part C C. 8-minute AMRAP 12 single arm DB Overhead stationary […]

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Thursday 24/8/17

“CrossFit” A. Bar muscle up workshop RX – Ensure base strength of 2+ strict pullups to start working on kipping repetitions. Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 Kipping 2-4 reps Kipping pullup 2-4 reps Kipping c2b 2-4 reps Kipping hip to bar 2-4 reps A2 Strict pullup […]

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Wednesday 23/8/17

“CrossFit” A. Bench Press 5 x 5 @ 77.5-80%, rest 3-5 minutes between sets. B. Every 3 minutes for 5 sets (15 minutes) 5 Handstand pushups (Comp Dumbbell HSPUs deficit of choice) 1 Legless rope climb 10 Burpees

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Tuesday 22/8/17

“CrossFit” A. Alternate A1 / A2 for 4 rounds A1. Sumo deadlift – 5 @ 75-80%, rest 2 minutes before A2 A2. Single arm DB row – 10/side @ AHAFA, rest 2-3 minutes before B1. Progress weight from last week. B. 30 on 30 off for 21 minutes rotating through Airbike Rowing Burpee box jump […]

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Monday 21/8/17

“CrossFit” A. Class version 13-11-9-7-5 reps for time of: Chest to bar pullup Ring dips Snatch (squat or power) @ 40/30 Options Choose the options that will challenge you and allows you to finish within the time cap. Chest to bar pullup – Pullup > Banded > Ring row Ring dips – Banded > pushups […]

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Saturday 19/8/17

“CrossFit” A. The workout is designed so that it is possible you won’t make it to last AMRAP at all. This is ok. In a 20 minute window (for max rounds and reps in the last part) 3 Rounds of 30/24 Calorie row 60 Double-unders 30 Wall balls @ 9/6kg THEN 6 Rounds of 8 […]

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