Warm Up Press up Tekkers DU Tekkers Strength CrossFit Athlete A. Sumo Deadlift 90-92% 5 x 1,1,1,1,1 20x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Sumo Deadlift 80-90% 5 x 2,2,2 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Sumo Deadlift wk:3 DE: 4 reps @ 70% on 90 for 9 minutes CrossFit Rookie A. Sumo Deadlift... [Read more]

Warm Up Thruster Tekkers Pull Up Variations CrossFit Gymnastics Day Handstand Progressions - 10 min Pistol Progressions Gymnastics Capacity 12 min 30 sec work / 30 sec rest - Complete for quality reps Strict HSPU / Kipping / Scaled Burpee Ring Lockouts Candle Stick Rolls   W.O.D 3 x 3min AMRAP Fran Ladder 3 Thrusters 3 Pull-ups 6 Thrusters 6... [Read more]

Warm-up Clean Tekkers POSE Running Tekkers Strength All CrossFit Athletes High Pull, Hang Clean (1 of each is 1 rep) 6 x 3 on the 2minutes   Capacity EMOM for 10 minutes perform: 2 Squat Clean and 1 Jerk @ 75% MUST BE SQUAT CLEAN NOT POWER CLEAN   W.O.D 3 Rounds for time: 400m Run 10 Squat Cleans (50/30)

Warm-up Burpee Wall Ball Tekkers Pull Up variations Kb Swing Strength CrossFit Athlete A-1 Flat Bench Press 90-92%  5 x 1,1,1,1,1 20x0 120sec A-2 Pull Ups 90-92%  5 x 1,1,1,1,1 20x0 120sec Resting 10-15 Seconds between reps  CrossFit  A-1 Flat Bench Press 85-90% Load 5 x 2,2,2 2 20x0 120sec A-2 Pull Ups 85-90% Load 5 x 2,2,2 2 20x0 120sec Resting 15-20... [Read more]

Warm Up Handstand Press-ups and Scales Pistol Squats and Scales TTB and Scales Strength CrossFit Athlete A. Back Squat 90-92% load 5 x 1,1,1,1,1 20x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Back Squat 85-90% load 5 x 2,2,1 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Back Squat wk:3 DE: 4 reps @ 70% on :90 for 9 minutes... [Read more]

Warm-up Snatch Tekkers Dip Tekkers and scales Strength All CrossFit Athletes A. Snatch High Pulls 3 x 3-5 B. Hang Snatch @ 60-62% 6 x 3 120-180 rest Capacity EMOM for 12minutes odd minute - 3 x Box Jumps even minute - 5 x Heavy Kb Swing ( modify height before weight) W.O.D "Elizabeth"  21-15-9 Cleans 62.5 / 45 Ring Dips

Warm Up Thruster Burpee Pull Up variations Strength CrossFit Athlete A. Sumo Deadlift 6RM Load 5 x 5,2,1 30x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Sumo Deadlift 80-90% 5 x 2,2,1 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Sumo Deadlift wk:2 ME: 1-2  reps CrossFit Rookie A. Sumo Deadlift 4 8-10 31x0 90sec Capacity 15 minutes... [Read more]

Warm-up TTB and Wallballs CrossFit Gymnastics Day Handstand Progressions - 10 min Pistol Progressions Gymnastics Capacity 12 min 30 sec work / 30 sec rest Strict HSPU / Kipping / Scaled Burpee Ring Lockouts Candle Stick Rolls Focus on skill execution not the speed of the movement W.O.D Tabata each exercise (4 rounds :20sec on :10sec rest, 2mins each station)... [Read more]

I’ve been doing regular CrossFit-type training for about six months now and have done A LOT of squats! Stiff, tired legs and DOMS are not on my Christmas card list! This seems like a good junction to talk a little bit about knee pain and one of the most common over-use type injuries, namely cartilage and meniscal issues! (more…)