Thursday 3rd March – Advanced Barbell & Strength Bias

Guided yoga

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Thursday 03 March CrossFit

Strength/skill: 1). 5 min emom: L1: 5 strict press L2: 5 push press from 50% L3: 5 push press from 50% -work up in weight 2). 3 rounds of: 6-8 ring rows with a pause at top 30 to 40 sec arch hold(with pvc)   Conditioning:   3). Shortened Open wod 16.1: amrap 15min: 6m…

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Wednesday 02 March CrossFit

Strength/skill: 1). 3 rounds: 8 pvc raises 30 sec box stretch 10 shoulder taps (in h.s position or top of push up)   Conditioning: 2). 30 min: 6 rounds at easy pace of 45sec work 15 sec rest of: Airdyne Top of push up hold Row Slow bicycle crunch skipping

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Wednesday 2nd March – Advanced Barbell & Strength Bias

A. Power Snatch – EMOM 7min – 3 reps @ 60% of 1RM + 30 min: 6 rounds at easy pace of 45sec work 15 sec rest of: – Airdyne – Top of push up hold – Row – Slow bicycle crunch – Jump rope

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Tuesday 01 March CrossFit

Strength/skill: 1). 6 min emom: L1: 5 deadlifts at moderate weight L2 and 3: 1 high hang clean, 1 hang clean, 1 clean at 50% work on smoothness.   2). tabata hollow hold arch hold (alternate between the 2, so 4 sets of each)   Conditioning: 3).  Teams of 3: 12min amrap (one per station)…

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Tuesday 1st March – Advanced Barbell & Strength Bias

Training A. Halting Clean – EMOM 7min – build to heavy single + 11min AMRAP: – 30 Box Jumps – 20 Toes to Bar – 10 Cleans @ 65/40kg * Straight into 4min to establish max 1 Ground to Shoulder + 2 Shoulder to Overhead (cannot drop the bar between 2 S2OH) + 10min EASY AD/Row Extra Work Row 10min…

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Monday 29th February – Advanced Barbell & Strength Bias

Training A. Back Squat – EMOM 5min @ 70% for 1-2 reps B. Snatch – Every 30s, increasing weight until failure. Increase in weight no more than 5kg per set – no more than 5minutes + 3 rounds of: – Row 21 Cal – 15 Thrusters @ 45/30kg – 9 HSPU Rest 1min repeat 3 sets Extra work 30min easy…

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Monday 29 February CrossFit

Strength/skill: 1). 5min amrap: strict  pull ups(can use bands if needed) 2min rest 2). 5min amrap: push ups (L1 and 2) ring dips (L3)   3). 3 rounds of: 40 to 60 sec side bridge -each side 40 to 60 sec front bridge   Conditioning: 3).  6min amrap: 5 wall balls 8 kbs heavy 3min…

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Open 16.1 – Prep, Warm Up & Strategies

And so it begins! CrossFit Open 16.1 20 minutes is long time to get a lot of work done. If we look at 7-9 rounds, then you’re looking at about 100-180 Walking lunges 55-75 C2B Pull Ups 55-75 Burpees   Equipment – get some knee sleeves to protect the knees impact on the lunges and burpees – mark…

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