t-bar row

11 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Volume
Perform 5 supersets of 6 Back squat @ 75% of 1RM
10 T-bar row

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

B) Conditioning
B1) 3 rounds:
45 seconds: Front squat @ 62.5%
45 seconds: Wall ball
90 seconds: Rest

- 3 minutes rest -

B2) 3 rounds:
45 seconds: Bench press @ 62.5%
45 seconds: Push-ups
90 seconds: Rest

07 May 2018 - WOD

WORKOUT OF THE DAY

A) Strength

A1) Back squat: 3 x 6

*Add 0-5kg based on how last week felt

B) Strength / Conditioning

15 x 40 seconds on : 20 seconds off, alternate between:
Shoulder to Overhead @ 70% 1RM strict press
Double kettlebell front rack walking lunges
T-bar row

*STOH - Strict press for as long as possble, then push press when needed

25 Feb 2018 – Welcome Coach David!

We are super stoked to welcome David Caetano to the CrossFit 1864 Coaching Team!
Coach David will be taking over the Tuesday and Friday morning classes starting this week. 

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 3 Negative chin-ups (5 second lower)
Minute 2: 3 Negative ring dips (5 second lower)
Minute 3: 40 second plank hold

B) Strength

B1) Sumo deadlift: Build to a heavy 5 reps, re-set each rep

B2) 12 minute AMRAP, for quality
10 Close grip bench press
15 Dumbbell tricep extensions
10 T-bar row
15 Dumbbell hammer curls

Specialist Sundays (10 – 11 am)

A) Clean pull-under:
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk:
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

18 minute AMRAP:
In teams of 2:
30 Wall ball
30 Box jump overs
400m run (200 m each)
30 KB swing (24/16 kg)
30 Burpees

* Excluding the run, split work as needed

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell

05 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength / Endurance

5 Rounds:
Push press for max reps @ 75% 1RM (No rack)
Strict toes to bar for max reps

* Rest 3 minutes between rounds
* Move straight from the push press to the T2B

B) Accessory

2-4 Sets:
10 T-bar row
10/10 Single arm high pull
15 Bent over lateral raise

ENGINE WORK: AEROBIC CAPACITY

A) Rowing

A1) 2 x 1000m, 2 minutes rest after each
A2) 4 x 500m, 1 minute rest after each
A3) 8 x 250m, 30 seconds rest after each

*This is 6000m total
* Pacing
1000m @ 2km 500m/Av + 4-5 seconds
500m @ @ 2km 500m/Av + 2-3 seconds
250m @ 2km 500m/Av

15 Dec 2017 – Introducing Cluster Sets

WORKOUT OF THE DAY

A) Strength: Back squat

A1) Establish a 5 rep max

A2) Cluster sets @ 90-95% of A1:
Perform 3 sets of:
3 reps
15 seconds rest
2 reps
15 seconds rest
1 rep
– Rest 2 minutes between sets –

B) Accessory

3-5 Rounds:
10 Close grip barbell bench press
15 T-bar rows
20 Dumbbell walking lunges

ENGINE WORK: AEROBIC CAPACITY

A) Row

9 x 1:40 on : 20 Rest; with 2 minutes rest after the 5th round

* This is a pre-programmed workout within the Concept 2 rower
* Score will be total meters rowed.
* Today the aim is to maximum consistent pace

01 May 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

A) Strength: Bench press

1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 90%

*Perform 25 band pull-aparts after each set

B) Accessory

B1) Alternating EMOM x 20
Minute 1: 10/10 Single arm strict press
Minute 2: 10 T-Bar row
Minute 3: 10/10 Shoulder external rotation
Minute 4: Rest

*Aim to increase loads on last week

MOBILITY DRILL OF THE WEEK

24 Apr 2017 – Bring on the Bench

WORKOUT OF THE DAY

A) Strength: Bench press

1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x AMRep @ 85%

*Perform 20 band pull-aparts after each set

B) Accessory

B1) Alternating EMOM x 16
Minute 1: 10/10 Single arm strict press
Minute 2: 10 T-Bar row
Minute 3: 10/10 Shoulder external rotation
Minute 4: Rest

B2) 10-15 minute AMRAP, for quality
10 Hollow to tuck
10 second L-hang
50m Single arm overhead carry

08 Apr 2017 – Happy Birthday Coach Phil!

Happy happy birthday to Coach Phil! He's the Big 3-0!!

And in honour of Coach Phil's birthday, enjoy this BroSesh-style session!

WORKOUT OF THE DAY

A) Strength: Deadlift

1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 90%

B) Strength: Accessory

3-5 rounds:
10-12 Dumbbell hex press
10-12 T-bar row
10-12 Bulgarian split squat
Max set strict toes to bar

Move with purpose from movement to movement
Rest 2-3 minutes between rounds

30 June 2016 – WOD

WORKOUT OF THE DAY

A) Strength/Aerobic Method: T-Bar Row

A1) Every 2 minutes, for 10 minutes (5 sets), complete 5 reps.
A2) 3-5 x 10 @ 60% of heaviest set from A1 @ tempo 2020, rest exactly 60 seconds between sets

B) Conditioning

Every 4 minutes, for 16 minutes (4 sets):
Run 400m
25 Push-ups
*If you have a weight vest, wear it

C) Finisher
3 rounds:
20 Band pull aparts
20 Face pulls with plates