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Rest Day
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds: 15 reps of [...]
Wednesday 290910
Posted on September 29, 2010 by admin. Filed under Exercise
“Mr Joshua”
Option A:-
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Option B:-
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups – scale to partial movement or Ab mat situp
15 Deadlift – scale load as required
Option C:-
Three rounds for time of:
Run 400 meters
30 Ab mat sit ups
15 Deadlift – scale as required
Post [...]
Tuesday 280910
Posted on September 28, 2010 by admin. Filed under Exercise
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups
4 HSPU
8 KB swing 32kg
Option B:-
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups – transitional muscle up
4 HSPU – reduced ROM
8 KB swing 32kg – scale load as required
Option C:-
Complete as many rounds as possible in 20 minutes of:
2 of [...]
Monday 270910
Posted on September 27, 2010 by admin. Filed under Exercise
10 Rounds of:
100m Sled Sprint 40kg (20kg)
50m Run backwards holding a 20kg (10kg)
50m Run forward holding a 20kg (10kg)
Rest 90 seconds between rounds.
Option B:-
10 Rounds of:
100m Sled Sprint – scale load as required
50m Run backwards – scale load as required
50m Run forward – scale load as required
Rest 90 seconds between rounds.
Option C:-
5 Rounds of:
100m Sled [...]
Sunday 260910
Posted on September 26, 2010 by admin. Filed under Exercise
Rest Day!
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds: 15 reps of [...]
Saturday 250910
Posted on September 25, 2010 by admin. Filed under Exercise
30, 25, 20, 15, 10 for time:
SDHP 40kg (25kg)
30 Double unders
Squat
Option B:-
30, 25, 20, 15, 10 for time:
SDHP – scale as required
30 Double unders
Squat
Option C:-
21 – 18 – 15 – 12 – 9 for time:
SDHP – scale as required
30 Double unders (90 Skips)
Squat
Post time to comments.
Friday 240910
Posted on September 24, 2010 by admin. Filed under Exercise
Front Squat 5, 5, 5, 5, 5.
Rest 5 minutes
Alternating double Tabata
HSPU
Box Jump (61cm)
Score total reps of each.
Thursday 230910
Posted on September 23, 2010 by admin. Filed under Exercise
“Grace”
For time:
30 Power Clean and Jerk 60kg
Option B & C:-
30 Power Clean and Jerk – scale as required
Post time to comments.
Compare to 230410
Wednesday 220910
Posted on September 22, 2010 by admin. Filed under Exercise
Rest Day!
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds of 10-15 reps [...]
Tuesday 210910
Posted on September 21, 2010 by admin. Filed under Exercise
Deadlift
Option A: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between sets
Option B & C: 5 – 5 – 5 – 5 – 5. Rest 2 minutes between sets
5 minutes
Option A:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks 70kg (45kg)
5 Burpees
Option B:
5 rounds for time with [...]
