Archives

CF : Thursday 13th December 2018

Warm Up
Foam roll lats and stretch chest/triceps

x3
1 Length bear crawl
1 Length Duck walk
1 Length Gorilla Crawl
1 Length FWD roll

Strength
PULL UPS
Please input your scale e.g. used green band
PARALLEL BAR DIPS
Pull ups
4×8 90s rest

Parallel bar dips
4×8 90s rest

Skill / Strength
Metcon
CF.18.12.13
In 12 minutes…
21 – 15 – 9
Hang power cleans 50/30
Overhead squats (scale to front squats)
In time remaining
Max distance HS walk
Sc: Max effort wall walk

CF : Wednesday 12th December 2018

Warm Up
Mobilize and stretch Hamstrings

4 Lap run

3 Rounds
10 KB swings
10 Squats

Skill
Skills of Clean Pull – Not a deadlift

– Deadlift movement in a clean position
– Shrug with arm bend at the top

Strength
CLEAN PULL
Clean Pull
3×3 @ 120% of Clean

Get onto your toes, pull the bar up
Start low as if you’re cleaning.

Metcon
CF.18.12.12
3 rounds. 1 minute each station

Cal Bike/Row
TTB
DB Snatch
Ring dips/Box dips

CF : Tuesday 11th December 2018

Warm Up
Foam roll Lats for 90s each side

3 rounds
1 Length bear crawl
40s Dead hang (20s each side if can)
20 Walking Lunges

Skills
Split jerk Technique

– Get the chalk out
– Both knees bent

Strength
CF.18.12.11 (A)
Power clean – Low hang clean – Split jerk

1 Full complex every 2 minutes x 6 rounds
*If technique is good increase weight

START @ 60% OF CLEAN AND JERK

Metcon
CF.18.12.11 (B)
15 minute time cap

50 – 30 – 20
Wallballs
Pull ups
*Run 2 laps after each set

CF : Monday 10th December 2018

Warm Up
Mobilize and stretch

3 rounds
50 Single skips
15 Jump squats
30s Hollow hold

Demonstration
Technique/Tempo and timing of the back squat
Strength
BACK SQUAT
Back Squat
3×3 @ 75/80%

TEMPO: 3s Down, 2s Pause, 2s Up, 1s Pause
Rest 2-3 minutes

Metcon
CF.18.12.10
5 rounds
15 HSPU
15 DB Burpees 22.5/15
60 Double unders

14 minute time cap

CF : Saturday 8th December 2018

Warm Up
Mobilize and stretch

Games!!

Strength
STRICT PRESS
Strict press:
4×4 @ 70%
TEMPO: 2s up, 1s pause, 3s Down,
Rest 90s – 2 minutes
Metcon
CF.18.12.08
3 Rounds for time

42 Wallballs
30 Burpee Box jumps
18 KB clean and jerk
10 Muscle ups/CTB

CF : Friday 7th December 2018

Warm Up
Mobilize shoulders, lats and ankles

3 rounds
10 Cal biike
10 PVC OHS
10 American KB swings

Skills
Skills of Hang power snatch and OHS
Strength
CF.18.12.07 (A)
Hang Power snatch, OHS

3 reps of each every 2 minutes x 6 rounds
*If technique is good increase weight

Metcon
CROSSFIT OPEN 17.5
10 rounds for time:
9 thrusters
35 double unders
95/65

scale
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

CF : Thursday 6th December 2018

Warm Up
Foam roll lats and stretch chest/triceps

3 Rounds
5 Jefferson curls
10 Archer squats
10 Lat activations

Strength
PULL UPS
Please input your scale e.g. used green band
PARALLEL BAR DIPS
Pull ups
5×5 90s rest

Parallel bar dips
5×5 90s rest

(Add weight if can do more than 5 reps)

Metcon
CF.18.12.06
4×4 minute rounds

400m row
12 Burpee Box jumps
ME Front rack KB walks in remaining time

90s REST

24/16

CF : Wednesday 5th December 2018

Warm Up
Mobilize/Stretch Hamstrings

20 Burpees
20 PVC OHS
20 KB swings
20 V-sits

Technique
Skills of Clean Pull – Not a deadlift
– Set up Position
– Drive with legs – NO Stripper
– Extend your body so you’re on your toes pull the bar vertically up as far as possible
Skill / Strength
Strength
CLEAN PULL
Clean pull

4×4 @ 110% of Clean
90s – 2 minutes rest

Metcon
CF.18.12.05
In teams of 3. 8 rounds
30s MAX cal Bike/Row
30s MAX TTB
1 minutes rest

CF : Tuesday 4th December 2018

Warm Up
Foam roll Lats for 90s each side

3 rounds
1 Lap run
40s Dead hang
5 Burpee Box jumps

Technique
Hang Power clean – push jerk
Strength
CF.18.12.04 (A)
Hang Power clean to Push jerk

3 Full reps every 2 minutes x 6 rounds
*If technique is good increase weight

Metcon
CF.18.12.04 (B)
18 minute AMRAP

5 BMU/CTB Pull ups
10 HSPU
20 Ab Mat Sit ups
40 DU

CF : Monday 3rd December 2018

Warm Up
Mobilize/Stretch hips and ankles

3 rounds
1 Length bear crawl
15 Jump Squats
30s Hollow Hold

Demonstration
Technique/Tempo and lining of the back squat
Strength
BACK SQUAT
Back Squat

4×4 @ 70%

TEMPO: 3s Down, 2s Pause, 2s Up, 1s Pause

Rest 90s – 2 minutes

Metcon
CF.18.12.03
6 rounds for time

6 Devils press 22.5/15
6 DB squats
6 Burpees

15 MINUTE CAP
Older posts