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06 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups


Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


CrossFit

A) Weightlifting


Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go


B) Conditioning

21-15-9
Snatch (35/25 kg)
Pull-up
* Treat this like "Fran"
* Go HAM

31 Jan 2019 - Why is Intern Aoife in the Open?

Aoife is in the Open, are you?

WORKOUT OF THE DAY

A) Strength
Back squat: 3 x 10
* Use your heavy set of 10 from 3rd Jan as a guide
* Each set wants to be challenging

B) Strength / Accessory
B1) 3 Supersets:
30 second double kettlebell wall sit hold
30 second max double kettlebell front rack reverse lunge
– 60 second rest –

B2) 3 Supersets:
30 second chest to ring hold
30 second max ring row
– 60 second rest –

B3) 3 Supersets:
30 second L-sit hold (or V-sit hold)
30 second max rep V-ups
– 60 second rest –

02 May 2017 – WOD

WORKOUT OF THE DAY

CrossFit

A) Strength: Gymnastics
A1) L-sit rope pull-ups:
4 x 8-10
2 minute rest between sets
A2) In 15 minutes complete 3-5 sets of:
10 Strict pull ups
15 Ring push-ups
1 Durante Ab Complex*
– Wear a weight vest as required

Durante Ab Complex
10 Hollow rocks
10 V-Ups
10 Tuck-ups
10 second hollow hold
*The aim is to complete this unbroken

B) Conditioning
7 minute AMRAP of:
Burpees
EMOM perform 6 alternating arm dumbbell snatches (22.5 / 15 kg)

Engine Work: Aerobic Capacity (6.30 – 7.15 pm)

Assault Bike or Row
A1) 8 x 60 seconds on : 60 seconds rest
*Start slow, increase your pace on each interval
*Record your distance (or calories) on your final interval


– Rest 2 minutes –

A2) 8 x 30 seconds on : 30 seconds rest
The target for the next 6 intervals is 50% of your final distance (or calories) from A1

Pacing
In A1 your last interval should be a challenging (but not max effort) pace
Plan your target RPMs for each interval:
For example:
R1 - 60-62 RPM (assault bike) or 1:50 - 1:52 /500m (row)
R2 - 62-64 RPM or 1:48 - 1:50 / 500m
R3 - 64-66 RPM or or 1:46 - 1:48 / 500m