October2016

October2016

20 10 16 – HSPU

Warm up / Pre activation: PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Hanging scap pulls 3×8 Z press using a roller against the wall – 20 reps Shoulder cars – 8 each side   Strength / technique – HSPU: 5-5-5-5-5 Beginners work on a negative[…]

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19 10 16 – CrossFit Strong!

Pre-activation and movement review: Spend some time with your coach to prep for your body and go through movement standards.   Strength – Strongman: 7 mins on each in pairs Box squats – Work to a heavy single Waiters walk and Farmers carry (3 1/2 mins on each) – max weight and[…]

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18 10 16 – Bench press

Warm up / pre activation: Bodybuilder pose (learn how to fire up your chest)- 1-2 mins Hanging scap pulls 3×8 Z press using a roller against the wall – 20 reps Shoulder cars – 8 each side   Strength – Bench press: 10-10-10-10-10 Superset with 10 plyo push ups   Met con[…]

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17 10 16 – OHS

Warm up / pre activation: 40m duck walk 40m lunge, twist, squat Jefferson squat 3×3 Z press 2×8 PVC OHS 2×8   Strength – Overhead squat: 5-5-5-5-5   Met con – CrossFit games open workout 11.2, 15min AMRAP: 9 Deadlifts 70/45kg 12 Push-ups 15 Box jumps 24/20″

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13 10 16 – Get up

Warm up: 80m jog 60m broad jumps 40m walking lunge 20m grass picker   Mobility: Focus on the shoulder and hip   Strength/technique – Turkish get ups: Work with the coach to learn and improve technique then work towards a heavy tripple on each arm.   Met con – Death by burpee:[…]

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12 10 16 – Row

Warm up: Coaches choice   Mobility: Quads Hamstrings Lower back Glutes   Conditioning: Review of Row technique Row 2k for time THEN… Once you have finished your row start the following immediately:   Met con – 5 rounds, continuing the running clock from your row: 9 Thrusters 40/30kg 15 box jumps[…]

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