Blog Archives - Crossfit Pukekohe

Sunday 1st February 1015

1/31/2015

Warm-up: 12 hanging shoulder depressions > 8 strict TTB > 6 strict Pull-ups > 4 strict HSPU
WOD 1: individual: "ELIZRAN" 21-15-9 for time of: Clean > HSPU
rx: 40/60k
WOD 2: 8min pair AMRAP: person one does 12 alternating DB/KB Snatches, while person two does 5 Burpees, then swap

Friday 30th January 2015

1/30/2015

Warm-up: 10 wall-facing Squats > 1min Bar-hanging (1-arm) > 400mtr Run > 10 wall-facing Squats > 75mtr WW > 10 back-Squats > 75mtr loaded WW
Strength: 1RM OHS
WOD: "ANGIE" for time: 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats
sc: 50's

Thursday 29th January 2015

1/29/2015

MAINSTREAM
Warm-up: 2 rounds of:
15 plate Squat & Press
15mtr Broad-jump
5mtr Monkey-bar Pull-ups
S&C: Push/Split Jerk: 5x5

WOD: 12min EMOM:
1 Dead-Lift > 3 Burpees 5 KBS
weight: best maintainable.
DL:120/85k, KBS:24/32kg ...ish

ONBOARD -session 5
Warm-up: 3 rounds of:
15 plate Squat n Press
5 Pull-ups
150mtr Run
Tech: revise Push-Press & Front Squat
-intro "Thruster"
load the lift for the wod
-intro Rope-climb
WOD: 16min AMRAP of:
4 Thrusters > 1 Rope-climb
6 Thrusters > 1 Rope-climb
8 Thrusters > 1 Rope-climb
...etc increasing each round

Wednesday 28th January 2015

1/28/2015

Warm-up: forward rolls, frog-holds, headstands, headstand levers,
forward roll>pistol out, scale balance, forward roll> pistol scale balance
Skill: Handstand free-hold, Handstand>forward roll, Handstand walking
WOD: 3RFT of: 30 GHD sit-ups > 30 Pistols > 15mtr HS walk > 150 DUs

Tuesday 27th January 2015

1/27/2015

MAINSTREAM
Warm-up: 20 Squats > 20 WallBalls
Banded high Hammy stretch > couch stretch
Mobilize shoulders > 10 WallBalls > 10 Squats
WOD: “the CrossFit Total”
1RM on Back-Squat, Strict-Press, Dead-Lift
3-5 attempts on each

ON-BOARD -session 4
Warm-up: Skipping drill:
1min skip prac' > stretch calves/quads
2min skip prac > mobilize shoulders
3min skip prac' > pair stretch shoulders
Revise OHS, Clean & Push-press
Tech: push-Jerk & split-Jerk
-intro "Clean & Jerk"
WOD: 15min AMRAP of:
1min Clean & Jerk
1min Double-unders
1min Rest

Sunday 25th January 2015

1/25/2015

Friday 23rd January 2015

1/25/2015

Run through all WOD movements
...& load appropriately as warm-up
Skill: HSPU - kipping
-or tech: 4x5 strict

WOD: Chipper, for time:
75 Wall-Ball
75 BB Hops
75mtr KB Front-rack Carry
75mtr Farmers Walk
75 BB Hops
75mtr BB Back-rack Walking Lunge
75 BB Hops
75mtr Sled push
Mobilise hips, stretch/roll-out: Quads, Glutes, Hammies

Thursday 22nd January 2015

1/21/2015

MAINSTREAM
Warm-up: 10 Tri Push-ups > 10mtr Inchworm
10 MB 'uneven' Push-ups > 10mtr Inchworm
10 1-arm Push-ups (alt') > 10mtr Inchworm
Strength: Bench - build 1RM

WOD: "Diane" 21-15-9 for time: Deadlift > HSPU
rx: 70/100k
Stretch lower back, hammies, tris

ON-BOARD -session 2
Warm-up: 5 minutes repeating:
10 Burpees > 10 Wall-Squats
Tech: intro Strict Press > Push-Press
-load lift
-set-up Ring Row
WOD: 4RFT of:
10 Push-Press
150mtr Run
12 Ring-Row
14 Burpees
stretch out achellies - release lower back - mobilize shoulders on rings - pair pec-stretch

Wednesday 21st January 2015

1/21/2015

Warm-up: 300mtr Jog > stretch calves, mobilise knees > "Junk-yard Dog"
Burgener tech drill
Strength: Snatch: 5x5 (working sets)

WOD: 10min AMRAP: 1min Burpee - 1min DUs
Stretch: achellies, calves

Tuesday 20th January 2015

1/20/2015

MAINSTREAM
Warm-up: 30sec Hollow-hold > P-bar traverse > 20 Hollow-rocks
Longest L-sit (2 attempts)
Skill: TTB & Muscle-ups

WOD: 7min AMRAP:
1min Thrusters
1min BF Burpees
1min Pull-ups
1min Thrusters
1min BF Burpees
1min TTB
2min Ring Dips/Muscle-ups
rx=45/30kg

ON-BOARD -session 1
Warm-up: 400mtr Run > 30 Air-Squats
couch-stretch
Tech: MB Clean
Muscle-Clean
Power-Clean
Front-Squat
Intro rings: hold positions > Dip positions

WOD: 12min AMRAP of:
6 Cleans > 6 Front-Squats > 8 Dips > 10 Sit-ups

mobilize: banded tri, pair shoulder, hip-flexors, glutes, roll out quads