toes to bar

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

30 May 2019 - WOD

WORKOUT OF THE DAY

A) Gymnasitcs Skill: Toes to bar
10 minute AMRep:
1, 2, 3, 4, 5....
Toes to bar
* Only unbroken sets count. If you miss a set, rest and try again
* Rest as little as possible between sets


B) Conditioning
3-4 x 3 minutes on : 3 minutes off:
10 Calorie row
10 Thruster (42.5/30 kg)
* Rx+: Perform 15 thrusters or increase load to 50/35kg
* Breathing in gears 2-4 only

25 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
- 10 Toes-to-Bar
- 2 Power Snatches (climbing)
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
- 3-5 Muscle-ups
- 2 Power clean + Push jerk (climbing)
* Start around 50-60% and slowly build each round

C) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 17 minutes


Gymnastics Strength & Skill

A) Flexibility
3 rounds:
10 Bridge ups
30 second weighted forward fold

B) Strength
15 minutes of:
5-10 Ice cream scoops
10 Ring push-up
10 Box jump from seated

C) Skill
10-15 minutes to work on:
Lateral wall walks
Freestanding handstand
Handstand walking


CrossFit

A) Gymnastics: Toes to bar
4 sets of max reps
* Rest exactly 2 minutes between sets

B) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 20 minutes
* This is a "bodyweight" fitness level test on BtWB, get after it!

22 May 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Test
Death by Toes to Bar

B) Conditioning Test
10 minutes: Row for distance
* On minutes 0, 2, 4, 6, 8 perform 20 wall balls 9/6kg
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out


* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it (e.g. during the wall balls), and you can bring your breathing back under control (G2-3) on the rower?

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

05 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 Rounds for time:
800m Run
21 Dumbbell power cleans
21 Dumbbell push press
15 Dumbbell power cleans
15 Dumbbell push press
9 Dumbbell power cleans
9 Dumbbell push press
* Can also use kettlebells


Specialist Sunday

A) Skill
3 sets of:
3 tall split jerk + 3 Behind-the-neck Split jerk + 3 split jerks

B) Split Jerk
Build to a heavy single

C) Front squat + Split jerk
5-7 x 1+1 @ 90%+ of B


Barbelles Lifting Class

A) Strength: Sumo Deadlift
Build to heavy 3 for the day

B) Gymnastics Strength
B1) Ring Dips / Ring Support Hold: 3 x 5 / 5 x 20 second hold
B2) Pull Ups / Negatives: 3 x 6

C) 12 min EMOM
Min 1: 20 second handstand hold / 2 wall walks
Min 2: 5-10 Toes to bar variation
Min 3: 6-8 medball hamstring curls

04 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


CrossFit

A) Conditioning

In teams of 2, each athlete must complete:
“Christine”
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes


B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side