Now that the Wall balls are done you will be moving onto the Sumo Deadlift High Pull (SDHP).  This is a tough exercise and one that coach Josh seems to master with ease. I went to him to demand some tips and tricks to improve your SDHP efficiency. Josh’s Top SDHP Tips: 1. Spend some time mobilising your thoracic spine... [Read more]

Warm-up 200 Double-Unders or 5 min AMRAP Double-Unders Strength 15 minutes to complete B. Squat Cleans CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 12 minutes to complete: C. Clean pulls 5 x 3 XXXX rst:75 W.O.D. Omar For time: 10 Thrusters 42.5/25kg 15 Bar-facing burpees 20 Thrusters 42.5/25kg 25 Bar-facing burpees 30 Thrusters 42.5/25kg 35 Bar-facing burpees * time... [Read more]

Wall balls are coach Tom’s favourite!  He has been known to punish late arrivals to class with 50 wall balls just for a warm-up…  Who better to ask for wall ball advice than the Master of Wall Ball Punishment himself? Tom’s Top 6 Wall Ball Tips:  (more…)

A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups) A-2 V-Ups 3 x 10-15reps Strength 20minutes to complete superset B B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8-10 3111 Rst :60 10minutes to complete... [Read more]

Triathlete: Day 1: Swim - Repeat :60 on, :90 off until form/pace deteriorates Day 2: Bike - Repeat :60 on, :90 off until form/pace deteriorates Day 3: Run - Repeat :60 on, :90 off until form/pace deteriorates Day 4: Swim - 1200m @ 80% 800m TT pace Day 5 : Bike - 15M @ 80% 12M TT pace Day 6: Run  - 3 x... [Read more]

Fight Gone Bad (or FGB, for short) is one of the CrossFit benchmark workouts where athletes need to most certainly respect the movements and understand their individual strengths and weaknesses. FGB was designed to simulate the time domains of a mixed martial arts bout of five minutes work followed by one minute of rest between each round. The workout is... [Read more]

Warm-up Squats and drills A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps Strength 15 minutes to complete: B. Snatch CFA: 7 x 3reps XXXX rst:90 BC: 5 x 5 3reps XXXX rst:90 10 minutes to complete: C. Snatch Pulls 5 x 3 XXXX rst :90... [Read more]

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 2 x 8-10 Jumping and landing foot positions progression A-2 Vertical Jumps 2 x 8-10 First set hold landing position Second set try to use elastic potential to keep jumping (minimum time on the ground) Mobility Desk Athlete Hip Rescue 2min each left hip flexor stretch with band 2 x 1min... [Read more]

Warm-up A-1 Efficient burpee Mechanics Kipping/Bowing in press-up position Sliding the feet in Burpee to Candle stick roll - using rotation to stand tall.  Think of leading with the shoulders (skill transfer to Olympic lifting) Strength: 12 minutes to complete: B. Sumo Deadlift (work up to max weight with good form) CFA: 6x3 30x1 rst:90 BC: 5x5 30x1 rst:90 15... [Read more]