Blog Archives - Crossfit Pukekohe

Thursday 30th April 2015

4/30/2015

Warm-up
shoulder dislocators: 20 staggered > 20 straight
partner assisted Lat/sh stretch: 3x 30sec
20 Wide-arm Circles
AP ball working rear delts + T' major/minor: 3min
Tech: Ring Muscle-ups: progressions /2x max
+ Triple-unders
WOD
Buy-in of 150mtr sled-push
2min rest
Then EMOM:
5 TTB > 20 DUs
6 TTB > 20 DUs
7 TTB > 20 DUs
8 TTB > 20 DUs
9 TTB > 20 DUs
...etc. AFAP
scales: 10 DUs &/or TTB starting @ 1rep

Wednesday 29th April 2015

4/29/2015

W'up: 10 triple-sq Box-J ovas > box stretch > 15 bar Fr-Sq > box stretch > 10 Thrusters > couch-stretch

S&C: Thruster: 5-5-5-5-5
WOD: 10min AMRAP: Box-Jump (60cm) > Ring Dips

finish-up: banded tri/achellies

Tuesday 28th April 2015

4/28/2015

S&C: Hang Squat Clean: 3-3-3-3-3
WOD: 2RFT of: 50 Ring-Row > 50 Pistols > 50 HSPU > 50 Jump-Lunge
scaled option: box/band assisted pistols, decline Push-ups
rx: 12/16k weighted Pistols

Monday 27th April 2015

4/27/2015

S&C: OHS 1x20 > OHL 1x20
WOD: 3RFT of: 14 Goblet Squat > 14mtr Goblet Lunge > 14 KB Snatch (alt) n> 800mtr Run
rx: 20/32k

Sunday 26th April 2015

4/26/2015

Warm-up: Hollow/Arch > 150 Run > InchW > 150 Run > Scale-Bal' > 150 Run
Task: group Push-up: teams of 4 > all-in-one
Test: 1min max Push-ups
WOD: in Pairs complete for time:
100 Burpee Pull-ups + 100 Push-Press
...both work on opp'- ex' @ same time & switch every minute
rx= Push-Press: 40/60k

Friday 24th April 2015

4/24/2015

20 Sq > 3 Burpee > 10 DB Snatch -alt
15 Sq > 5 Burpee > 20 DB Snatch -alt
10 Sq > 7 Burpee > 30 DB Snatch -alt
WOD: Friday Chipper
150mtr Sled-push > 7 Muscle-ups
50 TTB > 6 Muscle-ups
50 Wall-Ball > 5 Muscle-ups
50 G-OH > 4 Muscle-ups
50 Pistols -alt > 3 Muscle-ups
150mtr Bag run > 1 Muscle-up
rx: Sled @ 50/35k, WB @ 20/14lb, G-OH @ 50/35k, Bag @ 20/30k
scale option 1: lower weight on Sled + G-OH
scale option 2: 25reps on TTB, WB & G-OH & sub Squats for pistols

Thursday 23rd April 2015

4/23/2015

S&C: 4x: 6 Jerk > max strict Pull-ups

WOD: 3 RFT
10 Dead-Lift (100/70k)
30sec L-sit
10mtr Rope-climb
30sec L-sit

Wednesday 22nd April 2015

4/22/2015

Warm-up: repeat the following twice:
3R of Tabata this 3x: KBS > Goblet Squat > Push-ups
..then 1min couch stretch per side

STRENGTH: Back Squat: 1x20 (up 2.5k from last)

WOD: 12min AMRAP
7 KBS > 5 Front Squat > 3 Bench-press
rx roughly: 1/2 bodyweight > 3/4 bodyweight > bodyweight

Tuesday 21st April 2015

4/21/2015

WOD: "Annie" + 5min to longest HS Walk
STRENGTH: 5 rounds: 3 Power Clean > max strict HSPU > 5 strict TTB

Monday 20th April 2015

4/20/2015

Warm-up: 20 step-ups > 10 box Dips > 10 KBS
20 Box-jumps > 10 Ring Dips > 20sec braced Sq-hold
3x: mob' shoulders > 10sec OHS hold (BB only)

WOD: for time
18 KBS > 300mtr Run > 18 OHS > 150mtr Run > 18 Ring-Dips
15 KBS > 300mtr Run > 15 OHS > 150mtr Run > 15 Ring-Dips
12 KBS > 300mtr Run > 12 OHS > 150mtr Run > 12 Ring-Dips
rx weights: KBS=32/24kg, OHS=50/35kg

STRENGTH: Squat-Snatch: 5-5-3-3-3