@Crossfit
Warmup:
- 2 minutes skipping; Bergener warmup, Snatch PVC warmup
Then:
Work on good form for:
1 x Power Snatch
1 x Hang Snatch
weight: 15 –> 25kg
Then:
5 rounds for time
- 200m run
- Power Snatch (25kg)
Time: 9:26
Then:
3 out of 3 Muscle-Ups
Good progression but transition a bit split with 1 arm at time.
@Home
15 Minutes Foam roller
@Home
Recovery:
25 minutes foam roller. Hip and Quad stretches
Some handstand practice
Morning @ Crossfit
Warmup:
- 400m run, 2 x 10 of Pull Ups, Situps, Press Ups, Squats
Then:
In 4 minutes:
- run 400m
- max Toes-To-Bar
- 1 minute rest
In 4 minutes:
- run 400m
- max DB Split Snatch (7kg)
- 1 minute rest
In 4 minutes:
- run 400m
- max barbell thrusters (25kg)
- 1 minute rest
AMRAP in 8 minutes of:
-- 9 Toes-To-Bar
-- 8 DB Split Snatch
-- 7 Thrusters
Count: 21 / 21 / 15 / 2 Rounds + (9 T2Bs, 7 Split-Snatches)
@Crossfit
Warmup:
- 400m row, Bear Crawl, Spiderman Lunge, Scorpion Broad Burpee, Stripper Stretch etc
Then:
Work to a max x5 Push Press:
- 20kg, 30kg, 40kg, 45kg (F5), 45kg, 47.5kg, 50kg (PB)
Then 7 Rounds for time:
- 7 Pull Ups
- 7 Wall Ball (10kg LT) – reduced from 14 because of bad knee.
Time: 7:20
Then:
1.5 SPEAR training
@Crossfit
Warmup:
- 400m light run
- 3 x 5 hand-release pressups (inch worm in/out of position)
- 3 x 5 wall squats
- 3 x 5 KB swings (16kg)
Then:
”Thanks Karen (cut down)”. For time:
- 500m Row
- 50 Box Jumps
- 40 DB Snatches (10kg, 20 each arm)
- 50 Sit Ups
- 50 Wall Ball (Black ball LT)
- 50 Walking Lunges
- 50 KB Swings (16kg)
Time: 22:10
@Crossfit
Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats
Then:
Complete modified Cindy “Spealler vs Khalipa” for time:
- 1 Clean and Jerk (30kg)
- 1 Round of Cindy
- 2 Clean and Jerks
- 1 Round of Cindy
- 3 Clean and Jerks
- 1 Round of Cindy
- Etc
- 10 Clean and Jerks
- 1 Round of Cindy
Time: 30:52
(was 15minutes end of round 6, but then struggled for pace)
@Home
Handstand progression – 20 minutes
Warmup:
- 120 skips
- 3 x 5 Ring Dips
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Squats
Then:
10-1 reps for time:
- Strict Pull Ups
- Man-makers (6kg DBs)
Time: ~20 minutes (clock crashed on phone)
Then:
Calf and hip-flexor stretches
@Crossfit
Warmup:
- Lunge Walk
- Reverse Lunge Walk
- Spiderman Lunge
- Stripper Walk
- Single Leg Lunge Walk
Then:
Work to a x5 max Front Squat. Good improvement – last PB was 45kg
- 20kg, 40kg, 45kg, 47.5kg, 50kg, 52.5kg (PB)
Then:
Crossfit “Annie”: 50-40-30-20-10 of Double-Unders and Sit Ups
Time: 28:32
Only 50-40-30 done – ran out of time.
Horrendous time on Double-Unders but got better.
Then:
1.5 hours SPEAR training
Morning @ Chill Factore
1.5 hours Snowboarding with Andy.
Then:
Evening @ Crossfit
Warmup:
- 3 x 10 Pull Ups
- 3 x 10 Press Ups
- 3 x 10 Squats
- 3 x 10 Sit Ups
Then:
- 5 minutes of Double Unders
- 4 minutes squat Cleans (30kg)
- 3 minutes Handstand Press Ups (3 ab mats)
- 2 minutes Box Jumps
- 1 minute Kettlebell Swings
Count: 15 / 21 / 11 / 25 / 17
Rubbish at double-unders. First time on handstand pressups.
Midday @ Crossfit
Warmup:
3 x 150m row
3 x 30 seconds deadbugs
Then:
- Work up to a x7 max Deadlift
Count: 40kg, 50kg, 60kg, 70kg ({PB) still more to go but ran out of time
Then:
Crossfit ”Fran” benchmark:
21, 15, 9 reps of:
- Thrusters (30kg)
- Pull Ups
Time: 11:10
(not great – struggled with thrusters a lot)
@Crossfit
Warmup:
- 400m run
- Bergen Warmup
- 3 x approx 10 clean / snatch combinations with 7.5kg bar
Then:
”Lest We forgot” workout… AMRAP in 18 minutes:
- 11 Hang Power Snatch (27.5kg)
- 11 Burpees
- 11 Thrusters (27.5kg)
- 11 Pull Ups
Rest for the 11th minute
Count: 2 rounds + 4 Thrusters
Finished with some kipping pull up practice.
@Crossfit
Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows
Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
> 7 DB Push Jerks (12.5kg)
> 25 Kettlebell Swings (16kg)
Count: 3 rounds + 7 push jerks + 8 kb swings
Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)
Then:
1.5 hours of SPEAR training
@Crossfit
Warmup:
2+ minutes skipping
Then:
Work to a x1 max Shoulder Press:
- 3x20kg, 2x30kg, 1x35kg, 1x37.5kg, 1x40kg (PB), 1x42.5(F)
Then:
10-1 reps for time of:
- Pull Ups
- Ball Slam (Black Ball)
Time: 9:44
@Crossfit
Warmup:
5 Squats
Bear Crawl
Spiderman Complex
Bear Crawl
Ankle Mobility
Bear Crawl
Then:
Work to a 1 rep Power Clean
- 20kg, 30kg, 40kg, 40kg, 40kg, 45kg, 45kg (PB ran out of time)
Then:
3 Rounds for max reps:
- 1 min: Press Ups
- 1 min: DB Thrusters (8kg)
- 1 min: Knees-2-Elbows
- 1 min: DB Split Snatch (8kg)
- 1 min: Row (calories)
- 1 min: rest
Count: 74 / 57 / 51
Morning @ Crossfit
Warmup:
- 500m row
- 30seconds x Dead Bugs
- 5 x Hollow Rock
- 5 x KB Swings (16kg)
Then:
Warm ups of Dead Lift:
5 x 40kg, 5 x 50kg, 4 x 60kg, 3 x 70kg, Pull Ups
Then:
5 rounds of increasing weight – no time limit
- x2 max Dead Lift
- x5 weighted Pull Ups
Deadlifts: 80kg, 85kg, 90kg, 95kg, 100kg (F2) (PB)
Pull Ups: 6kg, 8kg, 10kg, 12.5kg, 15kg
Then:
Tabatas: 4 rounds of:
- 20sec Squats
- 10sec rest
- 20sec Sit Ups
- 10sec rest
Total Count: 98
@Crossfit
Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips
Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
> Wall Ball (10kg low target)
> Box Jump (24”)
- 500m row
Time: 15:20
Then:
”Work your goat” … practiced double-unders for about 20 minutes
Then:
1.5 hours of SPEAR training
@Crossfit
Warmup:
- 400m run
- Deadbug & Plank complex
Then:
Work up to 3 x 5 reps of a heavy front Squat / 80-85% range
- 20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 45kg, 45kg
Then:
10-8-6-4-2 reps for time of:
- Front Squat (27.5kg) – from ground
- Toes-to-bar
Time: 4:44
