weighted pull up

06 June 2019 - "Quarter Gone Bad"

WORKOUT OF THE DAY

A) Strength: Deadlift
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 85% 1 x 3+ @ 85%
* If you performed the deficit deadlift in test week, do deficit today

B) Conditioning
"Quarter Gone Bad"
15 x 15 seconds on : 45 seconds off, alternating between:
Thruster (60/40 kg)
Weighted pull-up (20/10 kg)
Burpee
* The thrusters & pull-ups should be heavy (strength day!)

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

29 Dec 2018 - Reminder: New Year's Eve and New Year's Day Class Schedule

Remember: We will be running a Bank Holiday Class Schedule on Monday 31 December (classes at 9, 10 and 11 am) and there will be no classes on Tuesday 1 January.


WORKOUT OF THE DAY

CrossFit

A) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
4-6 Weighted pull-ups
- Rest 90 seconds -

B) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Pull-ups
30 Wall balls
15 Pull-ups
20 Wall balls
10 Pull-ups
10 Wall balls
5 Pull-ups

Competition Class

A) Gymnastics Skills: Muscle ups

B) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
1-3 Strict / Weighted muscle-ups (or strict FG ring pull-up)
- Rest 90 seconds -

C) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Chest to bar pull-ups
30 Wall balls
15 Chest to bar pull-ups
20 Wall balls
10 Chest to bar pull-ups
10 Wall balls
5 Chest to bar pull-ups

D) Gymnastics Skills: Handstands