TUESDAY

*CrossFit Health

Tuesday

a) Gymnastics Warm Up

1) Butterfly circles or butterfly

2) D/Unders

3) HS Play/ free or N2wall

 

b) Ladder 10mins

4- Bar Muscle Up

4- Pistols

4- Power Cleans

rx155/105 115/85m/t 95/65s

 

c) RomWod

2mins Wall Sit

4min Pole Hammys L/R 2min


*CrossFit Performance

Tuesday

 

Emom x 4

1) 17 LKB Swings

2) 15 Burpee

3) 2x6 Butterfly pullups

4) Rest

 

Clean Complex 6 Heavy Rounds

2x Hang Clean

2x Split Jerks

 

For Time:

15 P/Cleans 115/85 + 15 HSPU

30 KB Deadlifts

12 P/Cleans 115/85 + 12 HSPU

20 KB Deadlifts

9 P/Cleans 115/85 + 9 HSPU

10 KB Deadlifts

MONDAY

Gymnastics/V02 week7

*CrossFit Health

Monday

a) EMOM x 5

1) 7 Burpee + 7 Wall Balls

2) 14 G2O head

3) 2 hindu + 2 Spiderman + 2 cosak

 

b) Pairs Wod

Aim for 2 rounds in 18mins

30- Hang Power Snatch 75/55lbs

60- Wall Balls

90- SDLHP 75/55

120- Box Jumps


CYCLE 2... 5/4/3/2 Week1

*CrossFit Performance

Monday

Emom x 5

1) Ring Muscle Ups

2) Max Cal Row

3) Rest

 

Back Squat

5x5 start @72.5%

 

3 RFT:

50 UB Double Unders

20 UB Wall Ball

10 UB Power Cleans 135/100

Rest 2minutes

* if you dont go unbroken start the movement your on from zero.

SATURDAY

 Big Lach and Macq Leadership Programme.

Big Lach and Macq Leadership Programme.

*CrossFit Health

Saturday

a) Yoga Warm Up

Warrior Series

Floor Series

Prone Series

 

b) Elisabeth

21-15-9

Power Clean 135/95

Box Dip

 

c) For Time:

40-20-10- Ab Mat sit ups

80-40-20- Double Unders


*CrossFit Performance

Saturday

Back Rack Lunge + Strict Pullups

4x10

 

3 Rounds

400 MB run 14/8lbs

30 TTbar

30 Suitcase DL . KB 32/24 15/15

30 HSPU

 

 

3 Rnds

15 GHD's

15 Back Extension

15 Weighted Cosaks

15 Hindus

30 Sec Freestanding HS play N2Wall

FRIDAY

 PK and Macq Uni Coaches...

PK and Macq Uni Coaches...

*CrossFit Health

Friday

a) Lifting Warm Up

Back squat walks

Slow Press OHSquats

Ugly Snatch

 

b) Mr Lift (Pairs Wod)

Amrap 8minutes 1:1

1 Snatch (full)

2 Power Clean

3 Shoulder 2 OH

4 Back Squats

Elite: 225/155 Adv: 205/135

Perf: 185/115 CFit: 135/95 M/T105/75

 


*CrossFit Performance

Friday

Emom x 5

1) 16/14 Cal Row

2) 8 Burpee Box Jumps

3) Rest

 

Skwat Clean Complex x 12mins

3 inch from floor squat clean

Hang sqaut Cleans

Build to heavy

 

Amrap 11mins

7/5 Ring Muscle Ups

14 KB Snatch 24/16

28 Wall Balls

THURSDAY

GET IT DONE

*CrossFit Health

Thursday

a) Running Warm Up

Metranome Feet

Metranome Walk

Metranome Jog

*Stretch

 

b) Pairs Cap 19minutes

400m Run

30KB Swing 32/24

50KB Lunge.....

70Box Jumps

800m Run

30KB Swing 32/24

50KB Lunge.....

70Box Jumps

 


*CrossFit Performance

Thursday

a) Strong Man Warm Up

1) DeadBall O Shoulder

3) ALT DB CnPress

5) F/Carry

7) 2 hindu + 2 Spiderman + 2 cosak

 

Push Press

6x2 start @90%

In Between Cycle Prac

1 Max then 5x55%

5 sets of 50% Great reps only.

 

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

WEDNESDAY

*CrossFit Health

Wednesday

a) Bodybuilding Warm Up

1) 12 DB Rows/ DB Floor Press

2) 12 Rev Flys / Banded Flys

3) 12 Bicep Curls / Tricep Extensions

4) Twisted Cross L / R

 

b) Amrap 5 Minutes

5 Thrusters 135/95

5 Strict Pullups

Rest 2.5 Minutes

 

c) Amrap 5 Minutes

5 Power Cleans 135/95

5 Kipping Pullups


*CrossFit Performance

Wednesday

Back Squat+ Buttrerfly or C2b Butterfly

6x2 start @90%

In Between Cycle Prac

45-55%

 

Graced Up

For Time: Cap 6mins

30 G2 OH

165/110

 

3 RFT:

Row 300m RPE9

10 UB Toes to Bar

10 HPSU

Rest 1:1

TUESDAY

NOVEMBER

Elegant Patisserie Logo (1).jpg

*CrossFit Health

Tuesday

a) Gymnastics Warm Up

1) HS Play/ wall or free

2) Pistol Play

3) Butterfly Prac

4) Hollow x 10 + Superman x 10

 

b) Amrap 12mins

37- Double Unders

28- Abmat Sit Ups

14- DB/kb Shoulder to over head

7-Bar Muscle Ups/ C2bar x2

 

c) Romwod

Pigeon 3mins

Twisted Cross 3mins

 


*CrossFit Performance

Tuesday

Emom x 4 12mins

1) 15 LKB Swings

2) 14 C2Floor Bungee

3) 14 Butterfly Sit Ups

* Stretch

 

Snatch Complex x 12mins

3 inch from floor

Hang snatch

Build to heavy

 

Chipper 2011 Regionals

20 Cal Row

30 Burpee 2 plate

40 DB G20H 22.5/15

50 Toes to bar

40 DB OH Lunge

MONDAY

 Wow....

Wow....

Monday

a) Strong Man Warm Up

1) DeadBall O Shoulder

3) ALT DB CnPress

5) F/Carry

7) 2 hindu + 2 Spiderman + 2 cosak


b) Pairs Amrap 16mins

30 Deadlifts 225/155

2km Row

60 Wall Balls

1km Row



 

*CrossFit Performance

Monday (nocwathfit)

Emom x 5

1) 7 Wall Ball Rx + 7 Burpee

2) Max Cal Row

3) Rest

Deadlift + HSPU

6x2 start @90%

In Between Cycle Prac

1 Max then 5x55%

ACC 4 rounds x12 reps

Back Extn

DBOH Lunge

Raised Ring Row

Box Strict Dips

GHD