CrossFit Blog

  1. 26
    Nov
    2014
    0 comments

    Wednesday Nov 26th

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill

    Free-Standing Handstand Practise – as many attempts as it takes to accumlate 2 minutes

    Barbell Skill (15 Minutes)
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Strength & Conditioning
    5×3 Back Squat – add between 1kg and 2.5kg to Monday’s 5×3

    Conditioning (16 Minutes)

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 45kg/30kg
    15 Toes-to-bar
    20 Push Press 45kg/30kg

  2. 25
    Nov
    2014
    0 comments

    Tuesday Nov 25th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill (10 Minutes)
    L-Hang from Bar (20-30 seconds)
    Shoulder Raises

    Barbell Skill (15 Minutes)

    CrossFit
    5X1@80% Clean from the hang (just above knee) + Split Jerk  – rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 2 minutes between sets
    B1) Single Arm Push Press 3 x 5, rest 45 seconds
    B2) Single Arm Ring Row 3 x 8, rest 45 seconds

    Conditioning

    15-12-9 of:

    Power Snatches 45kg/30kg
    Burpee Box Jumps 24″/20″
    C2B Pullups

  3. 24
    Nov
    2014
    0 comments

    Monday Nov 24th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Practise

    Rope Climb Attempts x5 (as high as possible)

    Barbell Skill (18 Minutes)
    CrossFit
    5X1@80% Snatch from just above knee – rest as needed

    Strength & Conditioning
    Back Squat: 5 x 3 (Add around 10% to previous 5 x 5)

    Conditioning

    4 rounds for time of:

    15 KBS 32/24kg
    15 Thrusters 45kg/30kg

  4. 23
    Nov
    2014
    0 comments

    The Week Ahead – Monday 24th Nov – Saturday 29th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Practise

    Rope Climb Attempts x5 (as high as possible)

    Barbell Skill (18 Minutes)
    CrossFit
    5X1@80% Snatch from just above knee – rest as needed

    Strength & Conditioning
    Back Squat: 5 x 3 (Add around 10% to previous 5 x 5)

    Conditioning

    4 rounds for time of:

    15 KBS 32/24kg
    15 Thrusters 45kg/30kg

     

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill (10 Minutes)
    L-Hang from Bar (20-30 seconds)
    Shoulder Raises

    Barbell Skill (15 Minutes)

    CrossFit
    5X1@80% Clean from the hang (just above knee) + Split Jerk  – rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 2 minutes between sets
    B1) Single Arm Push Press 3 x 5, rest 45 seconds
    B2) Single Arm Ring Row 3 x 8, rest 45 seconds

    Conditioning

    15-12-9 of:

    Power Snatches 45kg/30kg
    Burpee Box Jumps 24″/20″
    C2B Pullups

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill

    Free-Standing Handstand Practise – as many attempts as it takes to accumlate 2 minutes

    Barbell Skill (15 Minutes)
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Strength & Conditioning
    5×3 Back Squat – add between 1kg and 2.5kg to Monday’s 5×3

    Conditioning (16 Minutes)

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 45kg/30kg
    15 Toes-to-bar
    20 Push Press 45kg/30kg

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    If you performed the strict pullup EMOM last week, try to add 1 rep to the strict pullup if you were succesful in all rounds last week.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (20 Minutes)

    50 Goblet Squats 24kg/16kg
    15 Wall Walks
    50 Shoulder to Overhead 45kg/30kg

    Saturday

    Bodyweight Skill

    Back Lever or Skin-the-cats or Inverted Hang or Active Hang

    Barbell Skill
    CrossFit
    15 Minutes to establish a 1RM Snatch

    Strength & Conditioning
    15 Minutes to Establish a 3RM Push Press

    Conditioning
    Litvisleds!

    5 Rounds
    Front Squat x8
    Sled Push (Heavy)
    Rest 2:00-3:00 between rounds

  5. 22
    Nov
    2014
    0 comments

    Saturday, November 22nd

    Barbell Skill
    CrossFit
    1) 10 Minutes to establish a 1RM Clean and Jerk
    2) 4X5 Front Squats, build to a 5RM

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning
    10-9-8-7-6-5-4-3-2-1
    Thrusters (45kg/30kg) (or Dumbell Thrusters)
    Bar Hop Burpees

  6. 21
    Nov
    2014
    0 comments

    Friday, November 21st

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    If you performed the strict pullup EMOM last week, try to add 1 rep to the strict pullup if you were succesful in all rounds last week.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 5×3 – work to a 3RM, rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (15 Minutes)

    3 Rounds:
    15 Ring Rows
    15 Kettlebell Swings/ Hang Power Cleans (medium)
    15 Ring Dips

  7. 19
    Nov
    2014
    0 comments

    Wednesday, November 19th

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill
    7 Minutes
    x Toes to Bar
    3-8 Wall Balls

    If you performed the toes to bar EMOM last week, try to add 1 rep to each of your rounds this week E.g. If you got 5 each minute on the minute last week, do 6 each minute on the minute.

    For the wall balls, stay well below “panic breathing”. You should be mildly out of breath, but not so exhausted you can’t complete the rest of the class!

    Barbell Skill (15 Minutes)
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Strength & Conditioning
    5×5 Back Squat – add between 1kg and 2.5kg to previous 5×5

    Conditioning (16 Minutes)

    4 Rounds:
    Without putting the kettlebell down:
    8-5-3
    Kettlebell Cleans, left arm
    Kettlebell Front Squats, left arm
    8-5-3
    Kettlebell Cleans, right arm
    Kettlebell Front Squats, right arm

    Rest 2:00 between rounds. Use the heaviest kettlebell possible without breaking up the set.

  8. 18
    Nov
    2014
    0 comments

    Tuesday, November 18th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (20 Minutes)

    CrossFit
    5X1 Clean + Jerk from the low hang (1″ from floor) – work to a max single for the day (no more than 5 attempts), rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    As Many Rounds as Possbile in 12 minutes of:
    5 Wall Walks
    20 Walking Lunges
    10 Toes-to-bar

  9. 17
    Nov
    2014
    0 comments

    Monday, November 17th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Barbell Skill (18 Minutes)
    CrossFit
    7X1 Low Hang Snatch (just 1 inch above floor) – work to a max single for the day (no more than 7 attempts)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning

    4 Rounds:
    1 minute Max Effort Wallballs
    1 minute Max Effort Burpees
    2 minutes Rest

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold
    2) 6 x 20 seconds Arch Hold

  10. 16
    Nov
    2014
    0 comments

    The Week Ahead Mon Nov 17th – Saturday Nov 22nd

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Barbell Skill (18 Minutes)
    CrossFit
    7X1 Low Hang Snatch (just 1 inch above floor) – work to a max single for the day (no more than 7 attempts)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning

    4 Rounds:
    1 minute Max Effort Wallballs
    1 minute Max Effort Burpees
    2 minutes Rest

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold
    2) 6 x 20 seconds Arch Hold

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (20 Minutes)

    CrossFit
    5X1 Clean + Jerk from the low hang (1″ from floor) – work to a max single for the day (no more than 5 attempts), rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    As Many Rounds as Possbile in 12 minutes of:
    5 Wall Walks
    20 Walking Lunges
    10 Toes-to-bar

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill
    7 Minutes
    x Toes to Bar
    3-8 Wall Balls

    If you performed the toes to bar EMOM last week, try to add 1 rep to each of your rounds this week E.g. If you got 5 each minute on the minute last week, do 6 each minute on the minute.

    For the wall balls, stay well below “panic breathing”. You should be mildly out of breath, but not so exhausted you can’t complete the rest of the class!

    Barbell Skill (15 Minutes)
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Strength & Conditioning
    5×5 Back Squat – add between 1kg and 2.5kg to previous 5×5

    Conditioning (16 Minutes)

    4 Rounds:
    Without putting the kettlebell down:
    8-5-3
    Kettlebell Cleans, left arm
    Kettlebell Front Squats, left arm
    8-5-3
    Kettlebell Cleans, right arm
    Kettlebell Front Squats, right arm

    Rest 2:00 between rounds. Use the heaviest kettlebell possible without breaking up the set.

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    If you performed the strict pullup EMOM last week, try to add 1 rep to the strict pullup if you were succesful in all rounds last week.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 5×3 – work to a 3RM, rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (15 Minutes)

    3 Rounds:
    15 Ring Rows
    15 Kettlebell Swings/ Hang Power Cleans (medium)
    15 Ring Dips

    Saturday

    Barbell Skill
    CrossFit
    1) 10 Minutes to establish a 1RM Clean and Jerk
    2) 4X5 Front Squats, build to a 5RM

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning
    10-9-8-7-6-5-4-3-2-1
    Thrusters (45kg/30kg) (or Dumbell Thrusters)
    Bar Hop Burpees