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Friday 24/2/17

1) BARBELL: Every 90 seconds, x 7 sets: 1 x snatch pull + hang snatch + snatch, start @ about 50% of max, build to no more than 75% of max -Then- 5 minutes to build to a good, heavy single rep snatch 2) CONDITIONING: For time: 100 double unders, then 15-12-9 reps of: DB Clean & Jerk @ 20/15kg T2B Burpee then 50 Cal Row  ..

Thursday 23/2/17

1) STRENGTH: 20 minutes to build to 1 rep max back squat. -Then- 10 minutes to build to 1 rep max weighted strict C2B/pull-up 2) CONDITIONING TEST: 'Fran ladder' 7 min AMRAP: 3/3/6/6/9/9...etc Thrusters @ 42.5/30kg C2B pull-ups (RX) 3) REHAB/ACCESSORY WORK: 3 sets of 20 sec hold in each position of YTWA hold on rings  ..

Wednesday 22/2/17

1) SKILL/STRENGTH: Working 1:1 with a partner, complete 3 rounds of: 12 ring dips/ring push-ups 1 legless rope climb (scale to bent arm rope hang - 20 secs) 1 rope climb -Then- Working 1:1 with a partner, complete 3 rounds of: 12 handstand push-ups (3-6 strict, remainder kipping) 12 upright row (unilateral) 2) AEROBIC CONDITIONING: With a partner, working 1:1: 25 min AMRAP: 1000m row (500m each) 800m run (400m each) 60 wall balls (30 reps each)  ..

Tuesday 21/2/17

1) SKILL: EMOM x 12 minutes: A) 10m HS walk B) 50 double unders C) 20 sec L-sit 2) CONDITIONING: 4 rounds, working round for round with a partner. 15 DB burpees 10 reverse lunges (per leg) 5 DB ground to overhead RX: 20/15 kg (per hand) RX+: 30/20 kg (per hand) SC: 15/10 kg (per hand) 3) ACCESSORY WORK: 3 sets for quality: 10 glute bridge (with barbell) 10 strict T2B  ..

Monday 20/2/17

1) STRENGTH: 20 minutes to find: 1 rep max front squat 2) CONDITIONING: CF open workout 16.4 13 min AMRAP: 55 deadlifts @ 100/70kg (Sc: 60/40kg) 55 wall balls 55 cal row 55 HSPU (Sc: hand release push-ups) *Be sensible with this workout. If a 100/70kg deadlift for 55 reps could potentially break you, please scale!  ..

Friday 17/2/17

1) BARBELL: 30 seconds of: max rep power clean and jerks @ ascending weight 90 seconds rest. R1: 40/30kg R2: 50/35kg R3: 60/40kg R4: 70/45kg R5: 80/50kg R6: 90/55kg 2) CONDITIONING: For time: Crossfit Open workout 14.1 (also 11.1) 10 min AMRAP: 30 double unders 15 power snatch @ 35/25 kg *Scale: 60 single unders / power snatch @ 20/15kg  ..

Thursday 16/2/17

1) STRENGTH/SKILL: EMOM x 10 minutes: A) 2 back squat @ 85% B) 4 x 1+1/2 strict C2B chin-up (underhand grip, pull up to bar, half way down, back up, then all the way down to extension) *Scale to 3 jumping pull-up with 6 second eccentric to hang 2) CONDITIONING: For time: (20 min CAP) 5 rounds 200m run 15 thrusters @ 30/20kg 10 bar facing burpees 5 bar MU (Scale: C2B/pull-up)  ..

Wednesday 15/2/17

1) SKILL DEVELOPMENT: 4 rounds, for quality: 1 min HS hold (HS shoulder taps if possible) 5-5-5 C2B pull-ups (practise butterfly reps if able - cluster set, so do 5 reps, drop and rest, 5 reps, 5 reps) 10 pistol squats or progressions -Then- EMOM x 10 minutes: *Pick a skill and rep range (make it challenging) to work through that is a weakness or goat movement of yours eg. double unders, muscle ups, HSPU etc. 2) CONDITIONING: For time: 75 burpee box jumps @ 24/20"  ..

Tuesday 14/2/17

1) BARBELL: EMOM x 12 sets: 1 snatch with a three second pause in catch/squat position *Focus on drivingbar up, maintaining strong, active shoulders. Start at about 60% of max and build up to heavy 2) CONDITIONING: 12 min AMRAP: Ascending ladder (3,6,9,12 etc...) Power clean and jerk @ 60/40kg, T2B ..