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10/06/2013 CrossFit Endurance @ CrossFit Hackney

Posted 10th June 2013 by Josh Schouten

Triathlete:

Day 1: Swim – Repeat 250m, recover 3:00, until form/pace deteriorates

Day 2: Bike – 30 on / 30 off, until form/pace deteriorates

Day 3: Run – Repeat 800m, recover 3:00, until form/pace deteriorates

Day 4:  Swim – 1000m TT

Day 5 : Bike – 16M TT

Day 6: Run – 6m @ 80% 3M TT pace

Runner:

Day 1: Repeat 800m, recover 3:00, until form/pace deteriorates

Day 2: 30 on / 30 off, until form/pace deteriorates

Day 3: 15km TT

 

10/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Flexibility

Psoas smash with lacrosse ball & Flexor WOD (butt) smash with lacrosse ball
High Hamstring Flossing & Dead lift simulation

Strength & Skill

A-1 Dead lift 4 x CFA: 3-5 BC: 6-10 31×1 rest :60

A-2 Press-ups 4 x AMRAP 2010 rest :60

B-1 KB Front Rack Walking Lunges 3 x 22-24 2010 rest :30

B-2 KB Swing (full overhead) 3 x 15-20 XXXX rest :30

W.O.D

12min AMRAP of:

3 Front Squat 40/25kg (clean bar from floor)
6 Push-Press 40/25kg
9 Sumo deadlift high-pull 40/25kg

09/06/2013 CROSSFIT HACKNEY W.O.D

Posted 9th June 2013 by Josh Schouten

Strength & Skill

A Snatch High Pulls 5 x 3-5 XXXX rest 2:00

B-1 Overhead Squats 4 x 6-8 3010 rest :60

B-2 Hollow Rocks 4 x 15-20 1010 rest :60

 

W.O.D

Run 400 meters
Then –
2 rounds of:
25 Burpees
20 Pull-ups
15 KB Goblet Squats 24/16kg
10 Kettlebell swings 24/16kg
5 Handstand push-ups (scale: push-ups)
Then –
Run 400 meters

08/06/2013 CROSSFIT HACKNEY W.O.D

Posted 7th June 2013 by Josh Schouten

Strength & Skill

A-1 Pull-ups 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60

A-2 1-Arm KB Press 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60

B-1 Inverse Ring Rows 3 x 15-20 30×0 rest :30

B-2 Head Stand Practice (<:60sec) rest :30

 

W.O.D

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 60% 1RM
Handstand Press-up / Wall walks / Press-ups / Incline Press-ups (scale as required)

07/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Back Squat 4 x CrossFit Athlete 6-10 Body Composition 8-12 3110 rest :60

A-2 OH Split Squat 4 x 10-15 3010 rest :60

B-1 GHD Back Extension 3 x 10-15 31×0 rest :30

B-2 Band pull-throughs 3 x 10-15 30×1 rest :30

 

W.O.D

16min TOTAL

2 Rounds of:
7 min AMRAP:
7 Back Squats @ 60% best weight in A-1
14 Air Squats
21 Ab-mat sit-ups

2min rest between AMRAP rounds