Crossfit – Fri, May 23 HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD8 Min AMRAP30 Double Unders/60 Singles7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP20 lunges20 AB Mat Sit-Ups10 Pull-Ups
Author Archives: Excelsior
Crossfit – Thu, May 22 BACK SQUAT Back Squat (Back Squat 4×8 @same weight Superset KB Kneeling Chop 8+8 ) WOD (Time) 4 Rounds for time15 KB Swings 24/16KG30 Air SquatsRun 250m
Crossfit – Wed, May 21 CLEAN Clean (0-3 min (3 sets) : 1 Hang Power Clean 3-7 min (4 sets) : 2 Power Clean 7-12 (5 sets) : 1 Clean) WOD (AMRAP – Rounds and Reps) 12 min AMRAP12 KB Hang Clean & Jerk (6+6) 24/1612 Wall Balls 9/7KG
Crossfit – Tue, May 20 TUESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) In Pairs18 Mins Partner AMRAP- You Go I Go10 Power Snatch 40/25kg20 Abmat sit ups400m Row REST 3 mIn WOD 2 (AMRAP – Reps) 10 Mins of Box Jump Overs (alternating every min: 5 rounds each)
Crossfit – Mon, May 19 DEADLIFT/ ISOMETRICS Deadlift (Monday Deadlift 4×8@ same weight- heavier than last week Superset Hollow Body Hold 45sec ) WOD (AMRAP – Rounds and Reps) 14 min AMRAP1000m RunIn rest of time :Ladder4-8-12-16 etcKB Thrusters 24/16KGBurpees
Crossfit – Sat, May 17 BENCH PRESS Bench Press (Bench press 4×12 Superset Glute raises x10 ) WOD No measure: 16 mins working through with a partner10+10 SA KB Push Press30 sec plank partner taps1min partner WB sit ups6 KB Turkish Get Up
Crossfit – Fri, May 16 GYMNASTICS – PULL UPS / TOES TO BAR Pull-ups (Pull Ups and TTB Build to highest progression for 8 of each. ) WOD (AMRAP – Rounds) Every 90s x 51. Pull-Ups (choose a # that will challenge you)2. Row 300/250m3. TTB (choose a # that will challenge you)4. Run 250m
Crossfit – Thu, May 15 BACK SQUAT Back Squat (Back Squat 4×8 Superset Kneeling KB Chop 7+7 ) WOD (AMRAP – Rounds and Reps) Every 4 mins x 410 Front Rack Lunges 35/25kg20 Russian Swings 24/16KG30 GTO 10/5KG
Crossfit – Wed, May 14 SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD7 Min AMRAP21 Double Unders14 KB Snatch 24/16KG
Crossfit – Tue, May 13 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD25 Min AMRAP (partner)Run 1000m together 80 WB Cleans (switching every 20) 9/7KGRun 500m together 60 HSPU50 Cals Row40 Box Jumps30 Sit Ups20 Thrusters 40/30kg