Warm-up [Warm Up] 2 rounds of :45 sec Sitting Split Squats (hold plate in front) rest 15 sec :45 sec deadbugs (mid-heavy) rest 15sec :45 sec Side plank Clamshell opener (swap sides at half way point) rest 15 sec :45 sec HK Alt KB Press (swap sides at half way point) rest 15 sec :45…
Warm-up Coaches Choice Game – 4minutes General warm up – 6minutes Metcon (Time) In Partners For Time Row 1600m 8 Rope Climbs Run 400m (together) 20 DB Burpee Squat Cleans 6 Rope Climbs Run 300m (together) 15 DB Burpee Squat Cleans 4 Rope Climbs Run 200m (together) 10 DB Burpee Squat Cleans Time Cap: 24minutes…
Warm-up Coaches Choice Dynamic Generalised Warm Up [12 minutes] Metcon (Time) For Time 5 Rounds 2 Rope Climbs 300m Run 40m Walking Lunge [See Competition Training for Comp Op] Mobility Partner Calf Scrotching 1minute each side / each partner – Partner Bicep Scrotching 1minute each side / each partner
Warm-up Brief [4minutes] – Coaches choice Dynamic general Warm up [6 minutes] Metcon (No Measure) Aerobic Benchmark day Perform 50 Burpees for time Rest 5:00 2km Row for time Rest 5:00 2km Run for time Rest 5:00 200 Double Under’s for time 50 Burpees (Time) Max Effort 50 Burpees 7 Minute Time Cap 2k Row…
Warm-up [12min Allocated] With a partner 3 x 7 hamstring loads each then.. In Remaining time As a group perform as many rounds for form 7 Good Mornings (with a KB) 7 half kneeling Swing, stand to press (left) 7 half kneeling Swing, stand to press (Right) 14 Lunges (with a KB) 14 upright row…
Strength Front Squat (4, 4, 4, 4, 4, 4 @ 80-85% of 1RM) Hold 1 weight for all Sets. Metcon (AMRAP – Rounds and Reps) Death By Wall Ball vs Burpee Complete as many rounds and reps as possible 1st min 1 Wall Ball 2nd min 2 plate burpees 3rd Minute 3 Wall Balls 4th Min…
Metcon (6 Rounds for time) Complete every 4 minutes for 24 minutes (6 rounds) 200m Run 10 Pull Ups 10 DB Deadlift (22.5/15) 10 DB Power Clean *try to beat your time each round* – Comp Optional- 100m run 10 Ring Muscle ups 10 DB Deadlift (22.5/15) 10 DB Power Clean
Metcon (Time) For Time: 2000m Run 30 Power Snatch (40/30) 30 Shoulder to overhead 30 Burpee over bar (C/O: BarMU) – Comp Optional – 61kg / 43kg Bar Muscle Ups
Endurance Day! [Part A] Work in Partners 200m Run (Time) Max effort 200m sprint (Rest is your partners run) 200m Run (Time) Max effort 200m sprint (Rest is your partners run) 200m Run (Time) Max effort 200m sprint (Rest is your partners run) 200m Run (Time) Max effort 200m sprint (Rest is your partners run)…
Thursday 11th May 2017 Triple 3 (Time) 2014 Crossfit Games Event 3 “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles —————————————————— Double Trouble (Time) For Time Row 2,000 meters 200 Double Unders Run 2miles Level 1.5 Row 1,000 meters 100 Double Unders Run 1 milesLevel 1 Row 500 meters 50 Double…
