Wednesday 9 October 2019

Have you registered for the open???

go to https://games.crossfit.com/ to register!

Warm-up:

4 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
10 jumping air squats
8 stiff legged deadlifts, empty barbell
8 sit-ups
6 hip & back extensions
4 broad jumps
1 Turkish get-up, right arm – you choose load
1 Turkish get-up, left arm – you choose load

Work Out: 

Teams of 2, for time:
Run, 1200 m
90 Deadlifts, 205/145 lbs
72 Dumbbell Push Press, 50/35 lbs
54 Knees-to-elbows

Both people run together, but then only 1 person at a time on the following movements.

Tuesday 08 October 2019

Warm-up:

2 rounds not for time of:
50 double unders
8 hip & back extensions
1x Burgener warm-up The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of overhead squat
3-5 reps of hang power snatch
3-5 reps of hang squat snatch
3-5 reps of squat snatch

Work Out: 

Overhead Squat 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets

Monday 07 October 2019

Warm-up:

3 rounds not for time of:
2 mins of running, biking or rowing
7 shoulder pass throughs, pvc pipe
7 overhead squats, pvc pipe
7 pull-ups or ring rows
7 push-ups (or knee push-ups)
2 Turkish get-ups, right arm – you choose load
2 Turkish get-ups, left arm – you choose load

Work Out: 

7 rounds, each round for time, of:
1 Rope Climb, 15 ft (3 STRICT Pull Ups)
10 Burpees
15/10 Row Calories

Rest 2 mins between each round.

Friday 04 October 2019

Warm-up:

6 mins of running, biking or rowing, followed by…

2 rounds not for time of:
25 m of high knees
10 lateral lunges (5 per side)
25 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 broad jumps

Work Out: 
2 rounds, each round for time, of:
Run, 800 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
10 Back Squats, pick load

Rest 5 mins between each round.

Back Squats- 65-75% 1RM

 

Thrusday 03 October 2019

Warm-up:

2 rounds not for time of:
2 mins of running, biking or rowing
1x Burgener warm-up with empty bar (45/35 lbs)

Work Out: 
SQT
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yd (4x 50 yd)