Category: Uncategorized

Strength.
Front squat. Tempo 5551
5,5,5,5

Conditioning.
10min working through
12 DB Front rack reverse lunge
8 Burpee
12 DB FR reverse lunge
8 CTB

Skill.
Split jerk

Conditioning.
15min working through
10/side SA KB Push press
20 Air squat
20 Ab mat sit up
Rest 60sec.

Oly.
Hang power clean
8 x 2 every 90sec.

Conditioning.
15min omem
1. 8-12 Toes to bar
2. 6 DB deadlift + 6 DB hang power clean
3. 30sec AAB (Hard repeatable effort)

A. 10min consistent effort
250m Row
10 Box step up 24/20
250m Row
10 Plank to top of push up

Rest 4min.

B. 10min consistent effort
15/10 AAB cal
20sec Ring row hold
15/10 AAB cal
10 KB Goblet squat

Functional bodybuilding.
See whiteboard.

Conditioning.
8min Amrap at Grinder pace
15 Wall ball
5 Target No push up burpee
10 Alt DB snatch

Gymnastics.
Pick 1-2 skills and spend 15min working on quality of movement.

Conditioning.
CrossFit Open 11.2

Skill.
Air squat + Push up progressions.

Conditioning.
3 x 4min Amrap

4 Push up
8 KB Goblet squat
12 KB American swings

Rest 90sec between Amraps

12 Days of Christmas workout

1. SDLHP
2. Thrusters
3. Push press
4. Power snatch
5. Power clean
6. KB swings
7. Knee to elbow/Hanging knee raises
8. Pull up/Ring row
9. Box jump
10. Wall ball
11. Burpee
12. OH lunge

Strength.
Front squat clusters
2.2.2, 2.2, 1.1.1, 1.1 (10sec)
Rest 2.30 between sets

Conditioning.
‘Fran’ Compare to 30/8/16

Open gym.

Catch up on missed workouts.
Work on weaknesses:
– Mobility
– Gymnastics
– Aerobic endurance
– Weghtlifting

Conditioning.
‘Flight Simulator’
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
Unbroken Double unders. Rest as needed between sets.

OR

‘Megan’
21-15-9
Burpee
KB swings 24/16kg
Double under