Check out this week’s strength and skill moves everyone. With 5 hard CrossFit Open weeks now over for now it’s time to get back to some sensible training to get ourselves both cardio fit and ripped for the upcoming summer season. This week we try our hand at the always awesome barbell spit squat (for Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Strength/Skills Back Squat- 5,4,3,2,1,1- Build to a heavy single for the day Conditioning 5 Rounds for Time- 200m run or row, 20 BW Lunges, 15 HR Press Ups, 10 Toes to Bar
Strength/Skills Push Press- 10,8,6,6,6, superset with 12-15 Banded Glute Bridges@21X2 tempo Conditioning In 3 minutes complete 14 DB/KBSnatch (22.5/17.5), 12 Goblet Squats, 10 Sit Ups- Rest Remaining time, 4 rounds in total
Strength/Skills Weightlifting Wednesday- This week is a deload week so Manu will have a few surprises up his sleeve to get you all fresh and ready for a new lifting cycle.
Strength/Skills Ring Dip Workshop/Progressions- For those with ring dips- Build to a decent 5 rep weighted ring dip. For those just learning- develop a ring support hold for time, superset with perfect press ups or tricep dips. Conditioning EMOM 10- Odd 40 Seconds Du’s or Single Skips, Even 40 Seconds KB Russian Swings (24/16)- Rest Read more about TUESDAY 260319[…]
Strength/Skills CrossFit Games Open 2019-19.4- Specific Warm Up- 10 Goblet Squats, 10 SA KB Push Press, 10 Scap Pull Ups- 3 Rounds- Then: Build to a snappy 5 Thruster for the day (starting from the floor) Superset with- 3-5 Pull Ups of your chosen variation. Conditioning 19.4- In 20 Minutes Complete- 33- 27- 21-15-9- Thrusters Read more about MONDAY 250319[…]
Check out this week’s strength and skill moves everyone. On Monday we finish off the Open season with a bang by hitting 19.5. Check out the video below to help you get the best out of all of those Thrusters and Pull Ups. This wee also see’s us finish off all the squatting work we Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Strength/Skills Deadlift- 5,4,3,2,1,1,- Build to a heavy single for the day. Conditioning EMOM 15- Min 1- 6-10 (24/20) Box Over Jumps, Min 2- 10-16 DB/KB Thrusters Min 3- 12 Cals on machine of your choice
Strength/Skills Pull Up Variations- Chest to Bar Pull Up, Bar Muscle Up Workshop Time to focus on the component parts of these movements Conditioning AMRAP 6- 5 Pull Ups, 10 Press Ups, 15 Squats, Rest 3 Minutes- AMRAP 6- 5 Burpees, 10 Wall Balls, 15 Sit Ups
Strength/Skill Weightlifting Wednesday- Post PB deload week. Coach Manu will program for you individually.