Tuesday 12th Feb
Gymnastics/Warm up
Not for rounds (10min)
Max distance handstand walk
6 toes to bar
10 sec pistol hold (each leg)
Strength/conditioning
6min complex every 30 sec (@70% of you C&J 1RM)
1 hang squat clean (top of knee)
1 hang squat clean (hip)
WOD I
6 min AMRAP
3 strict HSPU
30 walking lunges
WOD II
200m plate run 40/20
400m run
200m plate run
400m run
Tues 17th July
Skill/Strength
Full Clean and Jerk/Power Clean and Jerk technique work, depending on experience – work up to moderate/heavy singles (20 mins)
WOD
AMRAP 20 Mins
10 KBS 24/16kg
10 Box Jumps 24/16
10 Burpees
Scaling options – lower weight, lower height
Mobility
Post round and reps to comments
Monday 9th July Canberra CrossFit
Skill/Strength
Wendler Back Squat – 3 (70%), 3 (80%), 3+ (90%)
WOD
5 RFT
5 Thrusters 60/40kg
10 Burpees
Scaling options – lower weight
Post load and time to comments
CrossFit in Canberra 4th July
Skill/Strength
Power clean/clean technique work (wooden pole) – speed/2nd pull focus (5-10 mins)
Wendler Deadlifts – 5 (65%), 5 (75%), 5+ (85%)
WOD
Cash in
25 walking lunges
3 RFT
10 Back extensions
15 Deadlifts 60/40kg
Cash out
25 walking lunges
Scaling options – lower weight
Post load and time to comments
Bit of footage from the Reebok CrossFit Games 2011
Tuesday 28th Feb
Strength
Weighted Pull Ups (scale to band)
Start with Body weight x 5
Add weight every set (decrease band) x 5 until max is reached
Conditioning 3 rounds for time
800m run
400m OH Plate carry
Tuesday 31st January
Warm Up
10 rounds at own pace
10 Double under’s (or attempts)
5 strict pull ups
2 pistols
Conditioning 1,2,3……..10
Pull Ups
Box Jumps
Clap Push Ups
Pistols (each Leg)
Post load and time to comments
Me – HSPU at last year’s Australian CrossFit Games
Stay tuned NEW timetable starting from next week with more classes!!!!
Friday 14th October
CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 10kg ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 48kg kettlebell
30 Burpees
20 Shoulder to overhead, 61kg
120 foot Sled pull, sled plus 75kg
Thursday 15th September
REST DAY!!
Mobility Work
Skills Practice: your choice, work on a weakness
WOD Catch Up Day
Post results to comments
In action at the recent Australian CrossFit Games
Monday 12th September
5 x 3 Back Squats
then:
2 x 10 Bum Bridges
3 x 5 GHD Sit Ups
3 x 10 back extensions
then:
5 min AMRAP
5 thruster 40/30kg
5 squat jumps
post load, reps & rounds to comments
Tuesday 6th September
For Time:
50 burpee chins
1.6km run
50 burpee box jumps 24/20′
1.6km run
Post time to comments
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