Tuesday 24 June 2014

Tuesday 24th July

Warm up

Mobilise as necessary
EMOM 10 mins
Even mins 6 burpees
Odd minutes practice double unders

Strength

9x3 strict press at 65%
5x5 weighted pull ups

Met con

3 rounds for time
15 overhead squats 50/30
15 ring dips
15 toes to bar

Monday 23 June 2014

Monday 23rd June

Apologies for inconsistent posting recently. All back up and running from today.

Warm up

Mobilise as necessary
Glute activation
250m row for time

Strength

Establish a 5RM back squat
3x8 good mornings

Metcon

"Karen"
For time
150 Wallballs 8/6

Tuesday 17 June 2014

Tuesday 17th June

Warm up

Mobilise as necessary
Glute activation
10 min EMOM
Odd mins 6 burpees
Even mins 5 inch worm

Strength

9x3 bench press at 65%

Olympic weightlifting

EMOM 8 mins
3 x jerk

Metcon

For time
10 chest to bar pull ups
20 thrusters 52.5kg
30 box jumps
40 wall balls
50 double unders

Monday 16 June 2014

Monday 16th June

Warm up

Glute activation
Row 2km at 60% effort

Strength

Establish a 1RM overhead squat

Olympic weightlifting

EMOM 10 mins
1 clean 1 front squat 1 jerk

Metcon

5 rounds for time
12 Kettlebell swings 24kg
12 push press 42.5kg
12 sit ups

Wednesday 11 June 2014

Wednesday 11th June

Warm up

EMOM 10 mins
Odd mins 15 cal row
Even mins 10 burpees

Strength

EMOM 9 mins
3 x Strict press at 65%

Metcon

"Chelsea"
EMOM 30 mins
5 pull ups
10 press ups
15 air squats

Monday 9 June 2014

Monday 9th June

Warm up

Mobilise as necessary
Glute activation drills
Row 2km at 70% effort

Strength

Establish a 1RM front squat

Metcon

5 rounds for time
21 power snatch 40/30
15 toes to bar
9 press ups
400m run

Saturday 7 June 2014

Saturday 7th June

Warm up

Mobilise as necessary
Glute activation
8 min EMOM
Even mins ten burpees
Odd mins 3 strict pull ups

Strength

Establish a 1RM strict press
5x max reps handstand press ups

Metcon

6 rounds for time
10 burpees
10 ring dips
10 sit ups
10 press ups
400m run

Friday 6 June 2014

Friday 6th June

Warm up

Mobilise as necessary
Glute activation
Row 2km at about 60%

Olympic weightlifting

Work to a 1RM Snatch

Strength

Back squat 12 sets of 2 reps at 75%
Deadlift 6 sets of 1 at 70%

Metcon

3 rounds for time
6 power cleans 60/40
6 push jerk 60/40
19 toes to bar
44 Burpees

Thursday 5 June 2014

Wednesday 4 June 2014

Wednesday 4th June

In a 60 minute window...

0-15 minutes
"Helen"
3 rounds for time
400m run
21 Kettlebell swings 24/16
12 pull ups

15-30 minutes
"CrossFit Disco"
10 down to 1
Power cleans @ 75% of bodyweight
Pull ups

30-45 minutes
3 rounds for time
21 Kettlebell swings 24/16
15 press ups
9 burpees

45-60 minutes
"Annie"
50-40-30-20-10
Double unders
Sit ups

Tuesday 3 June 2014

Tuesday 3rd May

Warm up

Mobilise as necessary
10 min EMOM
Even minutes 15 cal row
Odd minutes 10 burpees

Strength

1) Strict press 9x3 @ 65%
2a) Weighted pull up 5x5
2b) max distance hand stand walk x 5

Metcon

10 rounds for time
3 power snatch 60/40
15 Wallballs 9/6

Finisher

Max press ups in 2 mins

Monday 2 June 2014

Monday 2nd June

Warm up

Mobilise as necessary
Glute activation drills
Three rounds NOT for time
5 burpees
10 box jumps 24/20
5 inch worm

Strength

Establish a 1RM back squat

Olympic Weightlifting

Every 30 seconds for 8 minutes
1 x clean

In an 8 minute window...

"Grace"
For time
30 ground to overhead 62.5/42.5
In the remaing time:
Max distance row
CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD