MAINSTREAM Mobilise/tissue-release/stretch: Shoulders & Lats Warm-up: 8reps Back Squat with bar only > 3 Ring-flies > 8 reps Back Squat with light weight > 3 Ring flies (lower) Strength: Back Squat: 3-3-3-1-1-1-1 ...alternating with Ring flies: 6-6-6-6-6-6 WOD: 21-15-9 of: KBS > Dips > Box-jump Burpees rx: 32/24kg KB & 60/50cm box MAINSTREAM-wod scores XTRA MASTERS CFP Kids (6-12)
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MAINSTREAM Warm-up: 2x: mobilise shoulders > 20 Front-rak Squats Tech: 2x: 3 Jump-shrugs > 3 Muscle-cleans > 6 Jerks Strength: Clean & Jerk: 3-3-3-3-3 WOD: 50 Clean & Jerk for time ...rx weight: 30/40kg MAINSTREAM-wod scores NG: CrossFit Teens ON-BOARD / Level 2
Warm-up: 2x: 20 plate Squat & Press > 15mtr Inch-worm
WOD: 'Unidentical Twinz" ...FRAN + DIANE; for time FRAN: 21-15-9 of Thruster (43/31k) > Pullups DIANE: 21-15-9 of Deadlift (100/70k) > HSPU Warm-up: 4x: 15 MB Cleans > 10 Hollow-rocks
Tech: Muscle-ups WOD: 18min AMRAP: Shoulder the stone > Burpees > 15mtr Sled push Atlas-St reps: 1-2-3-4-5-6...etc Burpee reps: 3-6-9-12-15-18-21...etc WOD: Chipper!!!!!!!!
20 Bench-press (bodyweight minus 10k for men, minus 5k for women) 20 x 5mtr Rope-climb 40 Wall-ball (20/14lb) 40mtrs Monkey-bars 60 Box-jumps 60 TTB 80 Push-ups 80 Squats 100 DUs ...for time (60min cut) Warm-up: 10 Squats > 10 HSPU / or decline Push-ups > 5 Burpees
S&C: 3 Strict DB Press > 8 Reverse Flies > 6 Back-Squats ...2 sets building + 4 stable working sets WOD: "NANCY" 5RFT: 400mtr Run > 15 OHS Beep test
Pair WOD: 20min AMRAP: 10 RPU > 10 SDHP > 20 BB Hops > 10 DB Push Press > 5mtr Monkey Bars > 15 Situps ...BB Hops are completed in unison, all other exercizes alternating between pertners |
CategoriesArchives
July 2018
AuthorLinda Begg |