Crossfit – Wed, Jan 22 BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Author Archives: Excelsior
Crossfit – Tue, Jan 21 TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP60 Single Arm KB Swings 16/12KG (switching every 5 reps)60 Air Squats,40 Sit-Ups 30 KB Snatch 16/12KG20 Ground to Overhead 40/25kg Run 500m (together)
Crossfit – Mon, Jan 20 BACK SQUAT Back Squat (3×5@70%, 2×5@ 75%) WOD (AMRAP – Rounds) EMOM x 16 Min 1: 15 Banded Good Mornings Min 2:20 Reverse Plate Lunges 15/10KG (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 8 Burpees
Crossfit – Sun, Jan 19 BACK SQUAT Back Squat (Back Squat Back Squat 3×5 @ 70% & 2×5 @75% ) WOD (AMRAP – Rounds) EMOM x 16 Min 1: 15 Banded Good Mornings Min 2:20 Reverse Plate Lunges 15/10KG (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 8 Burpees
Crossfit – Sat, Jan 18 CLEAN AND JERK Clean and Jerk (15 mins Clean + Jerk (Build up to 2 reps for good technique)) WOD (AMRAP – Rounds and Reps) 10 rounds for time (15 min cap) 12 Bar touching Burpees 16 Ab Mat Sit Ups
Crossfit – Fri, Jan 17 GYMNASTICS AND CONDITIONING Toes-To-Bar (Build up to highest level of TTB for 10 unbroken) WOD (Calories) 4 rounds In 5 mins 30 KB Hang Clean & Jerk 16/12KG 20 OH KB lunge 10 + 10 10 Pull-Ups Max Cal Row in remaining time Rest 5 mins between rounds Score total […]
Crossfit – Thu, Jan 16 SNATCH Snatch deadlift + Hang Snatch + below the knee Snatch + OH Squat( Build up to 2 rep max for good technique) WOD (Time) WODFor timeRun 500m27 KB Swings 24/16KG27 Wall Ball 9/7KGRun 500m24 KB Swings24 Wall BallRun 500m21 KB Swings21 Wall Ball
Crossfit – Wed, Jan 15 BENCH PRESS Bench Press (Bench Press 4×8 Strict Chin-Ups 4×7 ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 HSPU20 KB Lunges 16/12KG30 Abmat situps
Crossfit – Tue, Jan 14 WOD 1 (AMRAP – Rounds and Reps) Partner WOD 115 Min Ladder10 Deadlifts 40/25kg10 TTBRow 300mAdd 5 reps to the Deadlift and TTB after each rowRest 5 Mins WOD 2 (AMRAP – Reps) For max reps8 Mins Burpee Box Jump Overs- share as you like
Crossfit – Mon, Jan 13 BACK SQUAT Back Squat (Back Squat 5×5 @ 70% of 5RM) WOD (AMRAP – Rounds) 4 Rounds 2 Min AMRAP 5 SDHP 30/25kg 10 Power Cleans 20 Double Unders Rest 1 min between rounds