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Friday 27th February 2015

2/27/2015

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Warm-up: 2x 20 DUs > 20 Jump Squats, then stretch out Hip flexors/Quads
Strength: 1RM Clean & Jerk
WOD: For time: Annie
(50-40-30-20-10 DUs > Sit-ups) > 1k Run > 75mtr Sled push (70/45k)
...note your 'Annie' completion time as well as total finish time
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Thursday 26th February 2015

2/26/2015

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Warm-up: 20 Burpees > 10 Russian KBS > 20 American KBS > rest & stretch
Test: max reps unbroken on Wall Ball -standard weight/height
Tech: TGU, KB Snatch, bar Muscle-ups
WOD: Chipper
20 TGU (alternating L/R) > 20 Burpees > 10 bar Muscle-ups
30 KB Snatch (alternating L/R) > 20 Burpees > 10 bar Muscle-ups
40 American KBS > 20 Burpees > 10 bar Muscle-ups
...for time (25min cut)

suggested 20/16kg KB

SQUAT CLINIC
Front Squat: 5x3 @ 75% 1RM
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Wednesday 25th February 2015

2/25/2015

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Warm-up:
Scorpion > Lunging Quad stretch > Bear walk > 3x Fan Lunge > Banded hammie/inner stretch > 20 Jump-lunges > Glute stretch > 20 hip circles

Time test: 1k Row
WOD: "14.3" (refer 14.10.14)

Complete as many reps as possible in 8 minutes of:

10 deadlifts @ 61/43kg > 15 box jumps 
15
deadlifts @ 84/61kg >
15 box jumps 
20
deadlifts @ 102.5/70kg >
15 box jumps
25
deadlifts @ 125k/84g >
15 box jumps
30
deadlifts
, @ 143/93kg > 15 box jumps
35
deadlifts @ 165/102kg >
15 box jumps
...box jump height: 60/50cm

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Tuesday 24th February 2015

2/24/2015

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Mobilise: wrists, shoulders, hip-flexors. Stretch: Quads & Glutes
Skill/Strength
4 strict Pull-ups > 4 strict HSPU  > 4 low Pistols (4 sec hold @ bottom) > 15mtr HS walk 
4  L-sit Pull-ups > 4 deficit HSPU  > 8 KB Pistols > 15mtr HS walk 
4 weighted Pull-ups > 4 (increase) deficit HSPU  > 8 KB Pistols (up weight) > 15mtr HS walk 
4 weighted HSPU (max weight)

WOD: "MARY"
20 min AMRAP of: 5 HSPU > 10 Pistols > 15 Pull-ups
...refer to: 26.11.14

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Strength Clinic
Back Squat: 1x20 @ 60% 1RM


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Monday 23rd February 2015

2/23/2015

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Warm-up: 400mtr Run > 10 incline RR > 20 air-Squats > 10 supine RR > 20 DUs > mob/stretch hips/glutes
Tech: Snatch
...with BB only: 10 hang muscle Snatch > 10 fast 'trap-door' Squats > 10 hang squat Snatch
...load up to manageable working weight for best form & work 6 sets of 8 Squat Snatch

WOD: 5RFT of: 2 Snatch + 6 alternating OH front-Lunge steps > 8 decline Ring Row > 40 DUs
rx weight: 60/40k,   scaled option: incline or supine RR &
20 DUs
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Sunday 22nd February 2015

2/22/2015

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WOD 3: last official 'pool wod' this summer
100mtr Swim (utilizing a different stroke for each 50mtr length)
20 Pistols > 20 HSPU > 20 Pistols > 20 HSPU
100mtr Swim
(utilizing a different stroke for each 50mtr length)
...for time
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Friday 20th February 2015

2/20/2015

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Warm-up: : 3x: 75mtr Jog > 10 high-knee Ring tucks
WOD: "ELIZABETH +"
Clean > Ring Dips (rx: 40/60k)
21-15-9 > 3min rest
12-9-6 > 2min rest
9-6-3

record finish time on 'classic Elizabeth' (21-15-9) ..as well as overall completion time

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Thursday 19th February 2015

2/19/2015

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Warm-up: 500mtr Row > Banded Hammy stretch
then: BB Romanian Dead-lift: 8-6-6-4-4

WOD
Strength: Deadlift: 3-3-3-3-3, alternate with Bench: 5-5-5-3
then: 6min AMRAP: Burpees!!!
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Wednesday 18th February 2015

2/18/2015

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Warm-up: set up Hollow + Arch > 30 Hollow rocks + 20 Arch rocks (broken up however you choose)
Core: complete as much of the following as possible in 15min (again broken how you choose)
30 GHD Sit-ups, 20 V-ups, 30 ab-mat Sit-ups, 20 GHD Back-extensions, 30 strict TTB, 20 bi-lat BW
(bi-lateral body-weight movements being push-ups &/or pull-ups)

WOD: 18min AMRAP
3 Atlas Stone Cleans > 6 tag-height Burpees > 9 KB Cleans p/s > 12 HSPU

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Tuesday 17th February 2015

2/17/2015

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Warm-up: mobilize shoulders & hips then:
3x: 5 OHS > 5 slow launch > 10 trap-door drops (raise weight each round)
Tech: Snatch
WOD: "Isabel" 30 Snatch for time > 2k Run

rx snatch weight: 61/43kg
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    Linda Begg
    CrossFit Pukekohe
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  • Home
    • Contact
    • OUR TEAM
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  • KIDS & TEENS
  • eight week SUMMER SHRED