Archive for July, 2014

Fri – 1/8/14

Strength – Front Squat

  • 5-5-5-5-5
  • 1 & 1/2 squat each rep

Conditioning

  • AMRAP in 6mins – Ascending Ladder
    • 5 SDHP (30/20) + 1 Wall Climb
    • 10 SDHP + 2 Wall Climbs
    • 15 SDHP + 3 Wall Climbs
    • etc…
  • Rest 3mins, then
  • 3 rounds for time:
    • 10 Deadlifts (100/70)
    • 20 Wall Balls (9/6)
    • **If you break on any set of deadlifts or wall balls, immediately run 100m**

Thurs – 31/7/14

***Thursdays will no longer be an “Endurance WOD”***

EWODs are designed and implemented to aid in the performance of endurance based sports like triathlon, distance running, etc. Sports that are primarily based in the aerobic/oxidative state. CrossFit is PRIMARILY based around the lactate/glycolictic/anaerobic areas and it is getting increasingly harder to incorporate endurance based WODs in with the general CrossFit program. Yes, our aim is to make you all fitter, faster and stronger and I feel a dedicated hour of mobility, stretching and education at this point of your training week is much more beneficial than a “smash session”.

However, if you would like to do some specific endurance training please just let me know and I can steer you in the right direction with WODs focused on increasing power and endurance FOR ENDURANCE BASED SPORTS

For the foreseeable future the 3 sessions on a Thursday will focus on a specific skill (handstand, T2B, snatch,etc), increasing mobility and range of motion, and/or some active recovery movement. All sessions are also “open gym” time for you to come and catch up on a WOD you missed, something you want to try or just have some fun and socialise/fluff around.

WOD: Thurs 31/7/14

Wed – 30/7/14

Strength

Back Squat – 20RM (no that is not a typo)

Conditioning

In 20mins complete:

  • 1.6km run
  • 50 Burpees
  • 40 KB Lunges (24/16, hold KB however you like)
  • 30 KB Swings
  • 20 C2B Pull Ups
  • 10 Handstand Push Ups

*If you finish HSPUs, return to burps. Score is total reps competed.

Tues – 29/7/14

Strength

1) Hang Power Clean (above knee)

  • 5-5-5-5-5

2) Push Press

  • 5-5-5-5-5
  • Superset with 8 Bent Over Row

3) Max Push Up in 2mins

 

 

 

 

Mon – 28/7/14

Conditioning

0-20mins

  • 30-20-10 reps of:
    • Thrusters (40/30)
    • T2B

20-40mins

  • 3 Rounds of:
    • 15  Bar Facing Burpees
    • 15 OH Squats (40/30)
    • 15 Box Jumps (60/50)

40-50mins

  • 100 Wall Balls (9/6)

Sat – 26/7/14

Strength – Squat Clean & Split Jerk

  • 1-1-1-1-1
  • 15mins to work through 5 lifts at +80% 1RM

Team WOD – In 2 teams complete

  • 45 Thrusters per person (35/25)
    • Only 1 person at a time can be doing thrusters
    • Bar cannot touch ground after 3,2,1 GO
  • Row 60 calories per person

Fri – 25/7/14

Strength/Conditioning/Skill

EMOM for 12mins

  • 2 Deadlift
  • Starting @ 50% and increasing no more than 5kgs each minute

Straight into: EMOM of 12mins

  • 1st min: 2 Wall Climbs
  • 2nd min: 20 KB Swings to eyes (24/16)
  • 3rd min: Max Unbroken Strict Pull ups (band as needed)

Straight into: 12 rounds (4 of each) of 15sec on – 15sec off

  • Handstand hold
  • Hollow hold
  • Superman hold

Thurs – 24/7/14

MOBILITY, ACTIVE RECOVERY, OPEN GYM – ALL SESSIONS

  • Mobility will be a coached structured session of around 35-45mins
  • Active recovery will be on the board for you to roll through as you like
  • Open gym will be “uncoached” (I’ll obviously be there to help and offer guidance as needed…)