?? Christmas Crackers ??
Athlete Games Qualifier
20min Amrap.
Buy in 100 Burpees over erg.
In remaining time max distance row.
Archive
CrossFit Coleraine
Day 6 ‘Christmas Crackers’ 18/12/19
? Christmas Crackers ??
‘Lizzie + Di love a bit of Quality’
21-15-9
Clean (Full)
Handstand push up
See whiteboard for Scaled/RX
Functional bodybuilding.
2-3 sets
A1. Elevated wide stance KB RDL 12 reps.
Rest 60sec.
A2. 20 Alt Glute bridge march.
Rest 60sec.
A3. 25 Banded face pulls.
Rest 60sec.
Day 5 ‘Christmas Crackers’ 17/12/19
? Christmas Crackers ??
30min Amrap. Teams of 2
0.00-15.00min
Dubai CF Championship Q18.3
15.00-30.00
TTT#25 (Amrap DB Devils press)
Day 4 ‘Christmas Crackers’ 16/12/19
Teams of 2. ‘Artie does Intervals’
20min Amrap (2min work/2min Rest).
5 Pull up.
10 Push up.
15 Air squat.
5 Pull up.
10 Thrusters 42.5/30kg.
Day 3 ‘Christmas Crackers’ 15/12/19
Week 4. FBB.
3 sets.
A1. Tall Kneeling Dual DB press 8.
Rest 60sec.
A2. Supinated barbell bent over row 8 reps.
Rest 60sec.
A3. DB Split squats (suitcase hold) 8/leg.
Rest 60sec.
Conditioning.
? Christmas Crackers Day 3 ??
Annie 50-40-30-20-10.
Double unders.
Ab mat sit up.
Day 2 ‘Christmas Crackers’ 14/12/19
Hero WOD ‘Whitten’
?? Teams of 2 ?
5rft
22 KB swings 32/24kg
22 Box jump 24/20
400m Run (400m row/800m bike)
22 Burpee
22 Wall ball 10’/9′ 9/6kg
Day 1 ‘Christmas Crackers’ 13/12/19
Weightlifting. Week 4
8 sets on every 90sec.
2 Hang clean + 1 Split jerk
?? Christmas Crackers ??
? CrossFit Open 11.3 ?
5min Amrap
1 Clean.
1 Jerk.
See whiteboard for Scaled/RX.
Today’s WOD 12/12/19
Endurance.
Warm up Row or AAB.
5min 30sec easy. 30sec moderate.
Rest 3min.
20min Amrap
500m/400m Row/1km/0.8km AAB (Alternate each rd).
20 (switch arms every 5 reps) Hang KB P.Clean 24/16kg.
30 Ab mat sit up.
Cool down
5min easy Row/AAB.
Today’s WOD 11/12/19
Strength Week 4. Repetition method.
A. Push press 3×10 (Compare to week 1 20/11/19).
Rest 90sec-2min.
B. Weighted ring row (Feet elevated) 3×10.
Scaled: Ring rows 3×10.
Rest 60sec (Compare to Week 2).
Conditioning.
12min omem.
1. 40-60 DU/SU.
2. 10-15 Hand release push up.
3. 8-10 Box jump overs.
4. 10-15 Hspu (Dual DB Push press or Piked Hspu).
Today’s WOD 10/12/19
Strength Week 4. Repetition method.
A. Deadlift 3×10.
Rest 90sec-2min.
B. Front rack cyclist squat 3×10.
Rest 60sec.
Conditioning.
8min Amrap.
2 BB complex. (BB complex (Power clean. Lunge R. Lunge L).
8 Pull up.
3 BB complex.
8 Pull up.
4 BB complex.
8 Pull up.
Keeping adding 1 rep to BB complex.
See whiteboard for Fitness/Scaled/RX/RX+
