Strength/Skill 5 Rounds NFT- A1)Bench Press- 8, 6, 5, 3,3 @21X1, A2)SA DB Tripod Row – 8,8,8,8,8 EA@31X1 A3) Elevated Feet Ring FLR- 30-40 Secs Conditioning 3 Rounds for Time- 10(70/50) Deadlifts, 8 Hang Power Cleans, 6 Front Squats, 4 STOH- Rest 2 minutes exactly- Score is total time with rest.
Strength/Skill Rope Climb/Ring Dip Session- 15 Minutes to practice and develop the movements Superset Climb and RD Variation- E.g. 2 Rope Climbs- SSW 6-8 Strict Ring Dips Conditioning 4 Rounds- In 3 Minutes complete- 15 Wall Balls(9/6), 12 Down Ups, 10 Pull Ups/Jumping Pull Ups/Ring Rows- Rest the remaining time.
Weightlifting Wednesday with Manu Main Lift Complex Squat or Pull Variation
In this week’s article, Dr Ryan takes a look at why looking after your hip flexors can help you perform better during the open and keep you free from the dreaded back pain in the long term. With the CrossFit open already upon us I thought I’d write a blog about one of the many Read more about 605 KNOWLEDGE SERIES- Hip Flexors and how to survive the Open[…]
Strength/Skill Back Squat- 6, 5,4,3,3- Build to a heavy 3 for the day Conditioning 3 Stations- 1-30 seconds on/ 30 seconds off- 6 sets- (Odd)Rowing, (Even)Burpees over the rower, 2- 30/30 6 Sets (Odd) Air Squats, (Even) Sit Ups, 3- 30/30 6 Sets (Odd) Assault Bike Cals, (Even) HR Press Ups (Rest 1 mins in Read more about TUESDAY 260219[…]
Warm Up 3 Rounds- 10 Cal easy row- thinking about great tech and breathing 10 Goblet Squats (Light KB or DB) 10 SA KB Push Press (5 EA) 5 Wall Balls Increase pace each round Strength/Skill Push Press- Build to a heavy 5 in 12 Minutes Conditioning 19.1- AMRAP 15 19 Wall Balls (9/6) 19 Read more about MONDAY 250119- Open Workout 19.1[…]
Check out this week’s strength and skill moves everyone. This week see’s the first workout of the Reebok CrossFit Games Open 2019 take place in Monday’s classes. The class will be just like every other one but will also give everyone a chance to take on 19.1 too. This week we also check out some Read more about STRENGTH AND SKILL MOVES FOR NEXT WEEK[…]
Strength/Skills Pull Up, Kipping Pull Up, C2B, BMU techniques session- 15 Minutes guided practice. Conditioning 5 Rounds for time- 8 Chest to Bar Pull Ups, 10 Burpee Box Jump Overs, 50 Double Unders- *20 Min Time Cap
Strength/Skill Front Squat- 5,5,4,4,3,3- Build to a heavy 3 for the day- @21X1 tempo Conditioning For time- In teams of two complete: 50 Cal Row, 50 KB Swings(24/16), 50 Wall Balls (9/6), 50 Press Ups (Or ring dips), 50 Wall Balls , 0 KB Swings, 50 Cal Row- 25 Minute Time Cap
Weightlifting Wednesday Manu will program a session specifically for you.