WOD WOD, January 21, 2019

January 20, 2019

Master and the Apprentice

Warm-up
Overhead Squat Prep !
Overhead Squat (Weight)
Skill / Strength – 15 Minute Open Cap

Overhead Squat

3-3-3-3-3-3

Build to a challenging load focusing on positioning and points of performance. We would much rather see you hunt for quality then load.

OPTION:

Work to a box, work on overhead positioning, or, sub for 6 x BB rack lunges

Grab a coach and work with them. This is a great time learn and develop your movement , enjoy exploring!

Metcon (Time)
3 x Sprint Rounds for time 10 minute cap

12 x Toes 2 Bar
20 x DB Snatch Alternating 22.5/15kg
12 x BB Thrusters 42.5/30kg
REST 90 SECONDS

OPTIONS:

T2B : 8 Reps , Work Progression , Knee Raises
DB : Reduce Load
Thruster : Reduce Load / Movement ( PP / FS ) Should be unbroken sets

COOL DOWN
Couch Stretch / Pigeon Pose

WOD WOD, January 20, 2019

January 19, 2019

Simple Sunday

Metcon (Calories)
Every 2mins for 15 rounds

30sec max effort Row (cals)
90sec rest

*in rest complete 1 burpee
*add 1 burpee each round

WOD WOD, January 19, 2019

January 18, 2019

Stricty Saturday’s

Metcon (AMRAP – Rounds and Reps)
Teams of 2 for 25 minutes

200m x sandbag run each
200m x run each
10 x strict pull ups shared
20 x DB hang clean and jerks (5/5) 22.5/15
100m x sandbag run each
100m x run each
30 x Sit ups together (linked feet)
40 x wall balls shared 9/6kg

WOD WOD, January 18, 2019

January 17, 2019

Friday Triplet
As Crossfit as Crossfit gets… happy Friday crew!

Warm-up
Scap Pull A parts
Inch Worms
Banded Monster walks

Necessities
WOD Prep – 15 Minutes

In Pairs working same movement for movement

8 x Half Kneeling dumbell Press each side
8 x DB Goblet hold ( 1 bell ) Step Ups per side 20"
8 x KB SA Rows per side
30 Second KB Goblet Wall sit hold

*Take note of how your body "feels" prior to and after this component of the session. We would like some onsite feedback straight from the horses mouth 🙂

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes

5 x DL @ 100/65kg
9 x True Push Ups
13 x Box Jumps 24/20"

RX PLUS : 125/90kg

OPTIONS :

DL : 85/55, 60/35kg or less
PU : Ab mat, Worm
Box Jump : Step Up

Olympic Weightlifting WOD, January 17, 2019

January 16, 2019

OLY CLUB

Snatch / Hang Snatch (Weight)
1 x Snatch Pull
Plus
1 x Snatch
Plus
2 x Hang Snatch

Set 1-6, Build load to 70-75 % of max Snatch
Sets 7 and 8 hold load at the top

*Take time building into the heavier sets

Back Squat (Weight)
E2:30MOM x 3 Sets

6 x Back Squat @ 60-65 % of max

2 Count decent

Romanian Deadlift (Weight)
Every 2.30 x 3 Sets

6 Reps @ 65-70 1RM Clean

*Slightly heavier then last week

WOD WOD, January 17, 2019

January 16, 2019

The Rebuild

Back Squat (Weight)
Strength / Posture

Every 4MOM x 4 Sets

Minute 1 :

6 x Back Squats @ 60-65 % 1RM

Minute 2 : Rest

Minute 3 :

50m Single Sided overhead carry L
50m Single Sided overhead Carry R

Minute 4 : Rest

*BACK SQUAT OPTION : If you need a little help with squat positioning, grab a box / bench…. let the coaches sort you out finding the good spots!

Gymnastics
"PUSH PULL"

Every 3MOM x 4 Sets :

5-8 x Tempo Strict chest 2 bar pull ups
Superset
6-8 x Pause Dumbell Floor Press

OPTIONS:

Pull Ups : Banded Chest 2 Bar OR Pause Tempo Ring Rows

Metcon (Time)
CARDIO OPTION: ROWING INTERVALS

Row 1000m
REST 4
Row 750m
REST 3
Row 500
REST 2
Row 250

WOD WOD, January 16, 2019

January 15, 2019

Team Steam!

Metcon (Time)
Odd Object Intervals

In Pairs : AMRAP in 21 Minutes

3 x DB Over Shoulder 55/35kg
9 x Burpees
15/12 x Cal Bike or ski
9 x Burpees
3 x DB Over Shoulder 55/35kg

*Round for round with buddy
*GOAL : Sub 3 minute efforts!
*Push Hard / Rest Hard !

RX PLUS

Bike : 18/15 cal, Ball 65/45kg

OPTIONS:

Ball : Reduce Load
Bike Cal : 12/9

Accessory
Loaded Midline Finisher – 3 Sets

50m Single arm Farmers carry L
50 m Single arm Farmers Carry Right
30 Second Hollow Hold
30 Second Push Up Support adding load if possible

Work in with buddy, complete full rounds at a time

WOD WOD, January 15, 2019

January 14, 2019

Chusday Chippa

Warm-up
A) Chippa movement prep

EMOM x 9 Minutes

Min 1 : 30 Seconds slow scap pull ups
Min 2 : 30 Seconds Singles / Dubz
Min 3 : 30 Seconds Alternating Shoulder Taps

Round 2 : Practice Kipping Swing
Round 3 : Practice Kipping Knee to triceps

B) 2 Sets of

10 x Russian Swings ( use KB used in WOD )
10 x Rolling Sit Ups

Metcon (Time)
Chusday Chippa – 25 minute cap?

For time

50 x Dubz
25 x KB Swings ( use same KB PP )24/16kg
Run 400m
50 x Dubz
25 x Toes 2 Bar
Run 200m
50 x Dubz
26 x Single arm KB OR DB Push Press (13/13)
Rn 400m
50 x Dubz
25 x Ring Dips
Run 200m
50 x Dubz
25 x KB Swings
Run 400m

OPTIONS

Dubz : 25 or 50 x singles
Run : 300m
T2B : High / Low , Knee 2 tricep, knee 2 chest, heel taps
PP : Reduce Load
RD : Ring Push Up ( If perfect ) Push Up

Flexibility / Mobility
Recovery component

Buddy Calve smash
La cross ball shoulder smash
couch stretch

WOD WOD, January 14, 2019

January 13, 2019

Chocolate Box

Warm-up
A) BB Prep
B) C and J Breakdown
Metcon (Weight)
15 Minute open cap to build to a challenging but sub max load

3 x Power Cleans
Plus
1 x Split Jerk

Focus :

* Foot work on clean receiving position and jerk receiving position
Aim to make your lifting look smooth and pretty, you go this.

*Reset at the bottom of each clean

TABATA WALL BALL (AMRAP – Reps)
8 x 20 / 10

WALL BALL

Gymnastics
Play time – 10 -12 Minutes

Play around with handstand holds and handstand walking or kick ups to the wall

After every 3rd attempt, hit a set of 6-8 x banded pull apart’s

Play time means enjoy it, explore and have a bit of fun!

WOD WOD, January 13, 2019

January 12, 2019

SUNDAY FUNDAY

Metcon (Time)
For time – 40 Minute cap

In teams of 3

500/400 Cal Assault Bike

*1 Player must be holding 2 x 24/16kg KB’s in front rack at all times

*Share everything as needed

KB: Reduce load

Row instead of Bike