CrossFit

CrossFit

14.4

Warm up: 1 round of: 20 walking lunges 15 press ups 10 abmat sit ups 5 burpees   Technique: Recap of clean technique and the front rack   Strength: Chest to overhead 2, 2, 2, 2, 2, 2   WOD: 14min AMRAP (14.4) 60cal row 50 T2B 40 wallball shots[…]

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Fran

Warm up: 2 rounds of: Jog 200m 10 wallball shots row 200m   Mobility: Shoulder Bottom squat Hip   Technique and Strength: Squat cleans: 5, 5, 3, 3, 3, 2, 2   WOD: FRAN!! 21, 15, 9 Thrusters 30/40kg Pull ups  

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Muscle up

Warm up: 2 rounds of Row 200m Hands and feet, there and back   Technique: The muscle up! we will be breaking it down and teaching all of the components needed to successfully complete a muscle up.   WOD: For reps 3min max rep air squat 1min rest 3min max[…]

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Thrusters

Warm up: Run 200m x20 american kettlebell swings 8/12kg x15 kettlebell high pull x10 kettlebell jerk   Tekkers and Endurance: Thrusters   WOD: 20min AMRAP 30 DU 20 back extensions 10 DL 50/80kg 10 pull ups 20 ab mat sit ups 30 box jumps 20/24″

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Turkish Get Ups

Warm up: 3 rounds of -20 DU/singles, 20 box jumps, 5 push ups and 1 pull up Technique and Strength: Turkish get ups working up towards a 5RM per arm   WOD, 15 Minute EMOM 3 power snatch 50/30kg 3 burpees   (weights can be scaled to suit individuals strength)

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Front Squats

Warm up: lunges, air squats and press ups Technique and mobility: Front rack positioning with mobility to improve Strength: Front squat (15 minutes working to find your 3rm)   WOD: 21,15,9 and a little bit more 21 front squats @ 60/40kg 21 ring dips 200m run 15 front squats @ 60/40kg 15 ring dips 200m run[…]

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DT and the GHD

Warm up: 10 press ups, row 300m, run 400m, 20 squats Mobility: Hips and core Strength and Technique: GHD sit up and back extension   WOD: 5 rounds for time 12 deadlift @ 70kg 9 hang power clean @ 70kg 6 push jerk @ 70kg   Scale weight to suit

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TK

Warm up Mobility: Back and Hip Strength: 7min to find 1 rep max bent over row   WOD: “TK” 20min AMRAP 8 strict pull ups 8 box jumps 30/24inch 12 kettlebell swings 32/16kg

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Snatch

Warm up: 80% effort, 2 rounds of 10 wall ball shots, 10 wall ball cleans, 10 wall walks Mobility: Shoulder and range of movement Strength and technique: Snatch   WOD: As many rounds as possible in 7mins 3 hang power snatch 45/25kg 5 snatch balance 45/25kg 7 OH squat 45/25kg

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