Rest Day Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. Today work: [...]

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“Mr Joshua” Option A:- Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Option B:- Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups – scale to partial movement or Ab mat situp 15 Deadlift – scale load as required Option C:- Three rounds for time [...]

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“Nate” Complete as many rounds as possible in 20 minutes of: 2 Muscle ups 4 HSPU 8 KB swing 32kg Option B:- Complete as many rounds as possible in 20 minutes of: 2 Muscle ups – transitional muscle up 4 HSPU – reduced ROM 8 KB swing 32kg – scale load as required Option C:- [...]

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10 Rounds of: 100m Sled Sprint 40kg (20kg) 50m Run backwards holding a 20kg (10kg) 50m Run forward holding a 20kg (10kg) Rest 90 seconds between rounds. Option B:- 10 Rounds of: 100m Sled Sprint – scale load as required 50m Run backwards – scale load as required 50m Run forward – scale load as [...]

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Rest Day! Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. Today work: [...]

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30, 25, 20, 15, 10 for time: SDHP 40kg (30kg) 30 Double unders Squat Option B:- 30, 25, 20, 15, 10 for time: SDHP – scale as required 30 Double unders Squat Option C:- 21, 18,  15,  12, 9 for time; SDHP – scale as required 30 Double unders (90 Skips) Squat Post time to [...]

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Front Squat 5, 5, 5, 5, 5. Rest 5 minutes Alternating double Tabata HSPU Box Jump (61cm) Score total reps of each. Re-Gen Performance Workshop Take your health, training and athletic performance to a whole new level with Trigger Point Technologies Tools and Education. Tonight, Friday 24th September at CFX from 1800 – 2000…..Click on [...]

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“Grace” For time: 30 Power Clean and Jerk 60kg Option B & C:- 30 Power Clean and Jerk – scale as required Post time to comments. Compare to 230410 Re-Gen Performance Workshop Take your health, training and athletic performance to a whole new level with Trigger Point Technologies Tools and Education. Friday 24th September at [...]

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Rest Day! Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. Today work: [...]

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Deadlift Option A: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between sets Option B & C: 5 – 5 – 5 – 5 – 5. Rest 2 minutes between sets 5 minutes Option A: 5 rounds for time with a 7 minute time limit: 200m Run 3 Push Jerks 70kg [...]

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