CrossFit Queanbeyan 11th May
Skill/Strength: OHS
Build to a 5RM for the day in 10 mins, once weight is found 5 are performed on the minute every minute for 15 mins. Work in pairs, scale with boxes and broomsticks. Form is key, if you don’t have an OHS use a broomstick and plates/boxes until comfortable with the movement.
WOD: 5FT
5 OHS 45/30kg
10 Burpees
15 Walking Lunges
200m run
20 min Cut off
Thursday 10th May
Note: Lets hope these didn’t come up in your Hopper workout yesterday ?.
Skill/Strength: Clean Practice. Build to weight used in this WOD (Scale weights).
Focus on form and efficiency for 10 mins
WOD: 30 min AMRAP
400m Run
7 Power Clean 60/40
7 Push Press 60/40
7 C2B
Post load and time comments
Queanbeyan 9th May
Skill: Pistol Squat 15mins. Work on pistol squat position, mobility. Use bands, boxes, ropes, walls to scale.
WOD: HOPPER workout.
All classes for the day will be different. 3 exercises will be chosen from a container, the instructor will then chose weights, distance and repetitions
All classes will be run as a 20 min AMRAP
Post your workout and times to comments
CrossFit Queanbeyan 8th May
Strength: Strict press -
You have 10 mins to build a 3rm strict press for the day , once this is reached and the 10 minutes are up, perform 3 on the minute every minute for 15 mins.
WOD:
9 min AMRAP
9 Push Press 60/40kg
9 T2B
Post load and time to comments
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Monday 7th May
Strict Pull Ups 5×5 ( Weighted for those who find it to easy and also scale with bands)
WOD
15 min AMRAP
200m Run
12 SDHP 50/35kg
Make sure you guys keep up with your mobility!!
If you want some help with mobility and one on one attention on what to do, talk to big Al and he will help you out!!!
Personal Training is the quickest way to upskill yourself and get more proficient with CrossFit.
CrossFit 5th May
WOD
Start – 800m run then
3,6,9,12,15,12,9,6,3
Thrusters 45/30kg
T2B
Finish – 800m run
25 min cut off
Post load and time to comments
CrossFit Queanbeyan 4th May
Strength5 x Deadlift on the min every min for 15 mins. ( Build to moderate weight before starting, weight should be challenging for the 15 min)
WOD7RFT 15 min Cut off
13 x KB Swings 24/16kg
8 x Deadlift 80/60kg
Thursday 3rd May
Skill: Kipping / Butterfly practice (Dish and arch, scapula contraction and shoulder activation) 10-15 mins incorporate the practice into the warn up.
WOD:
“NICOLE” (20 min AMRAP)
400m Run
Max Pull Ups
Count Rounds and Pull Ups post to comments
Queanbeyan CrossFit 2nd May
Skill: HSPU Practice 15 mins ( Hold the handstand position, get used to being upside down)
WOD:
12 Min AMRAP
9 Pull Ups
7 Release Push ups
5 Front Squat 60/40
5 min Break
100 ABMAT sit ups
2012 Regionals Countdown
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