dumbbell push press

11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry

18 April 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete a 30 minute AMRAP of:
In teams of 2, complete as many rounds of as possible of:
5 Handstand push up (or 10 Dumbbell push press)
10 Pistols, alternating legs (or Dumbbell box step-ups)
15 Pull-ups (or ring rows)

* P1 runs 400m while partner 2 completes the AMRAP
* When P1 returns they continue from where P2 finished, and P2 goes for the 400m run
* Nasal breathing only, gears 1-2

04 Nov 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In teams of 5, with only one teammate allowed per station, complete a 30 minute AMRAP of: Station 1: 300/250m row
Station 2: 30/20 Push-Ups
Station 3: 20 Dumbbell Push Press
Station 4: 25/15 Calories of Assault Bike
Station 5: Rest
* Once everyone has completed their movement, everyone moves on to the next station
* Person on station 1 goes to station 2, person on station 2 goes to station 3...etc

Specialist Sunday

A) 3 Position Power Clean (Floor, below the knee, and above the knee):
Build to a heavy load for the complex

B) Clean & Jerk: 5-7 x 1 (with 3 second pause in receiving position of the clean & the jerk) @ the weight from A

Women’s Only Class

A) Bench Press: 5 x 3 @ 80%

B) Strict Chin Ups (or Negatives): 4 x 5

C) 15 Minute AMRAP For Quality:
10 Dumbbell Seated Arnold Press
10 Barbell Bent-over Row
10 Barbell Hip Thrust

15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


WORKOUT OF THE DAY

Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)

25 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Volume
Perform 5 supersets of:
5 Back squat @ 85% of 1RM
12/12 Dumbbell row

* Move immediately from movement to movement
* Rest 3 minutes between sets

B) Conditioning
For time:
10-8-6-4-2
Deficit Handstand Push-Up (6/4 in)  / Dumbbell push press (22.5/15 kg)
2-4-6-8-10
Front squats (90/60 kg)

10 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 15 Back squat + 250m Row
A2) 15 Push press + 250m Row

B) Accessory (All Athletes)
12 x 40 seconds on : 20 seconds off
Back rack reverse lunge, alternating legs
Dumbbell bench press
Strict chin-up
Push-up shoulder taps

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 7

A) Specific Training

2 rounds: 2 x 1250m, 2 minutes rest between intervals
– Rest 4 minutes between rounds –

*Perform 1000m at your target split, then sprint final 250m

03 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 12 Back squat + 250m Row
A2) 12 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Skater squat, left leg
Skater squat, right leg
Dumbbell bench press
Barbell row

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 7

A) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds seconds rest
3 minutes rest between rounds

* This is a repeat of last week

WEEKLY MINDSET FOCUS

Spend 10 minutes EVERYDAY practicing something you want to master. You won't be an expert by the end of the week, but you will have had 70 minutes dedicated practice time. Perhaps it's practicing double-unders, learning Spanish, kipping progressions or riding a bike.

It doesn't matter what it is, find something you want to master and get to it!

WEEKLY RECOVERY PROTOCOL: Active Recovery, Part II: The Skills Edition

A couple of weeks ago we asked you to spend 5-10 minutes on a active cool down.

We want you to do the same this week but with our Mindset Focus of skill practice at its core.

Spend 10 minutes after class doing some light skill work on a movement of choice.

My recommendation is snatch work (we all want to snatch better, right?!). Check out this video of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.

27 Oct 2017 – Announcing the Grand Re-Opening WOD & Party!

Join us on Sunday 5 November from 9 am for our Grand Re-Opening WOD and Party! 

It's hard to imagine how far this empty warehouse space has come in such a short amount of time. To celebrate, to thank you guys for your support and help during this busy time and to christen the new space in true CrossFit 1864 style, we'll be hosting a special WOD of BroSesh proportions (aka EPIC), followed by a pitch-in BBQ. 

Sign up via Team up here and keep an eye on Facebook, your email and the blog for more details.


WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2:
A1) 2-3 Back squat @ 85% + 10 Jumping squats
A2) 2-3 Strict press @ 85% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Back squat + 250m Row
A2) 9 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off

Dumbbell bench press
Bent over barbell row
Good morning
Plank hold (weighted)

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Speed

6 x 375m max effort sprints
– Rest 90 second between efforts –

13 August 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Strength / Conditioning
Complete 3 rounds of:
10 Pull-ups, strict
10 Push-ups
10 GHD hip extension
10 Hollow to tuck with 2 second hold in each position
10 Samson lunge with 2 second hold in the bottom

* We will use this piece for the next 4 weeks
*The aim is to perform all sets/reps unbroken. Once this is achieved you can add load
*Move with purpose and aim for perfect movement
*Pull-ups, push-ups and GHD hip extension should be performed with a 'faster up, slower down' tempo
*Time cap is 20 minutes


B) 21-15-9
Single arm dumbbell push press
Toes to bar

Competition Class (9.30 – 11 am)

A) SID Q.3

B) Gymnastics: Muscle-ups

Alternating EMOM x 10
Minute 1: Muscles-ups @ 40% max set
Minute 2: Row @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

4 x 3 minutes on : 3 minutes off:

A1) 21 Calorie row
21 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A2) 18 Calorie row
18 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A3) 15 Calorie row
15 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A4) 12 Calorie row
12 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

MOBILITY DRILL OF THE WEEK