Crossfit – Mon, Dec 30 BACK SQUAT Back Squat (3×10 Superset 3x 30 Abmat sit ups)
Author Archives: Excelsior
Crossfit – Sat, Dec 28 HSPU Handstand Push-ups ( Skill Hand stand push up. Find best level for seven reps.) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 5 C2B Pull-Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) Wod 27 Min AMRAP 15 HSPU 12 Abmat Sit ups
Crossfit – Fri, Dec 27 CLEAN Clean (Clean build up to 1×3) WOD (AMRAP – Rounds and Reps) Wod14 Min Ladder 2 Deadlifts 40/25kg 2 Wall balls 9/7kg 4,4,6,6,8,8,etc
Crossfit – Tue, Dec 24 DEADLIFT Deadlift (Deadlift 3x 4 focus technique) WOD (AMRAP – Rounds and Reps) Amrap 18minPartner WodOne partner work at a timeROW 1000M30 Thrusters 30/25kg20 TTB40 AMERICAN KB Swings 24/16kg
Crossfit – Mon, Dec 23 PUSH PRESS Push Press (Push Press 3×8) WOD (AMRAP – Rounds and Reps) 20 min AMRAP 500m run10 KB Push Press 24/16kg20 Wall Balls 9/7kg30 Abmat sit ups
Crossfit – Sat, Dec 21 TTB/ PULL UPS Toes-To-Bar (Gymnastic’s conditioning: TTB and C2B efficiency Build up to one max set TTB) WOD (AMRAP – Rounds and Reps) AMRAP 10 Mins 7 KB American Swings 24/16KG 14 Wall Balls 9/7KG 7 Pull-Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 30 DUs 20 […]
Crossfit – Fri, Dec 20 CLEAN Clean (2 Hang Power Clean + Power Clean- Build up to 2 for challenging but focus on technique ) WOD (AMRAP – Rounds and Reps) WOD 14 Min AMRAP 10 Deadlifts 50/ 40kg 40 Double Unders Run 500m
Crossfit – Thu, Dec 19 FRONT SQUAT Front Squat (Front Squat 4×4) WOD (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 40/30kg 20 Wall Ball 9/7KG 30 Ab Mat Sit-ups
Crossfit – Wed, Dec 18 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 10 rounds alternating AMRAP’s every 3 mins 3 Min AMRAP 12 SDHP 30/25kg 12 Bar Facing Burpee’s Partner 2 picks up where partner 1 left off rest 4 mins WOD 2 (AMRAP – Reps) 1 round 90 sec Max KB Step […]
Crossfit – Tue, Dec 17 DEADLIFT Deadlift (Deadlift – 3×3 for a challenging lift with good technique) WOD (Time) For time (20 min cap) Row/ Run 500m 33 Front Squats 30/25kg 30 Ab Mat SitUps 27 Front Squats 30 Ab Mat SitUps 21 Front Squats 30 Ab Mat SitUps 15 Front Squats 30 Ab Mat Sit-ups […]