deficit push up

13 Jan 2019 - Member Appreciation Week: Vote for the Coaches WOD

For our last day of Member Appreciation Week, it's your chance to exact revenge on the CF1864 Coaching Team... and boy do you guys know how to hit a coach where it hurts! The CF1864 Coaches and Interns will be taking on “Kalsu”. Ooossshhhh. Keep an eye on @crossfit1864 on instagram, where we’ll be posting videos of the coaches battling through this epic WOD.


WORKOUT OF THE DAY

Engine Work

Every 2 minutes, for 30 minutes, alternate between:
450/350 m Row
60-Foot Walking lunges with Farmer’s carry (32/24 kg)
20/15 Calories of Assault Bike (or 300m Run)
* Nasal breathing only

Specialist Sunday

A) Hang snatch: Build to a heavy double

B) Every minute for 10 minutes: 1 Snatch at 90-95% of above

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 75-80%

B) Deficit Push Ups: 3 x 6

C) 3 Rounds NFT:
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

The Coaches’ WOD

“Kalsu”

For Time:

100 Thrusters (60/40 kg)

* 5 Burpees at the top of every minute

09 Apr 2016 – WOD

Don't forget, the Birthday BroDown is this Sunday 10 April from 10.30 am!

WORKOUT OF THE DAY

A) Repetition

3 rounds:
Max deficit push-ups
Run 200m
Max strict chin-ups (Box chin-up / chest to bar hold)
Run 200m

B) Strength / Assistance

4 rounds:
12 Push press, unbroken
Rest 30 seconds
12 Rear delt fly, tempo 20X1
Rest 30 seconds
12 Ring rows, tempo 20X1
Rest 30 seconds

C) Swole Supersets

3 rounds of:
12 Barbell curls
12 Rolling tricep extensions
Rest 60-90 seconds

20 Oct 2015 – Strength Aerobic Method

WORKOUT OF THE DAY: Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 3
A2) 3 x 10 @ 50% 1 rep-max with tempo 2020.
* Rest 1 minute between sets
* If you made all 3x10 last week, progress to 55%

B) Gymnastics Tempo

4 rounds of
10 Deficit push-up @ tempo 2020
- Rest 30 seconds -
10 Ring row @ tempo 2020
- Rest 1 minute -

C) Conditioning

Complete as many rounds as possible in 8 mins of:
Run 800m
In remaining time AMRAP: Goblet walking lunges (32/24 kg)

14 Oct 2015 – Strength Aerobic Method

WORKOUT OF THE DAY

Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 5
A2) 3 x 10 @ 50% 1 rep max with tempo 2020

B) Gymnastics Tempo

3 rounds of:
10 Deficit push-up @ tempo 2020
- Rest 30 seconds -
10 Ring row @ tempo 2020
- Rest 1 minute -

C) Conditioning

21-15-9
Kettlebell swing (32/24 kg)
Box jump (24/20 in)

22 July 2015 – Find your Front Squat 3 Rep Max & Other Goodies

WORKOUT OF THE DAY

A) Front squat: Establish a 3 rep max

B) Gymnastics Development
5 rounds:
10 Deficit Push-ups, tempo 2020
- Rest 20 seconds -
10 Ring rows, tempo 2020
- Rest 1 minute -

C) Tabata
Kettlebell swings (24/16 kg)
- Rest 90 seconds -
Burpees

* Score is total reps of kettlebell swings over 8 intervals and total reps of burpees over 8 intervals