Workouts for the Week 17.09.18

Monday

Warmup

Foam roll lats 1min/side

Trigger ball chest on rig 1min/side

3 rounds

10 DB reverse fly

15 banded passovers

20 air squats

2min of skipping; singles, doubles, high knees

 

Part A

4 sets of 8-8-8

Strict – pushpress – push jerk

*building

Part B

4 RFT

*18min cut off

40 DU

20 DB box step overs @10/15 15/22.5

15 Vups

10 CTB

 

Tuesday

Warmup

Foam roll quads 2min/side

Warrior pose 30sec/side

2 rounds

5 cal

10 WB

15 burpee bar tap

20 OH DB lunges (10 right, 10 left)

 

Part A

3 sets of 10

Controlled step ups (heavy)

Pistols (slow ecc)

Part B

6min AMRAP

20 pushups

10 DB power cleans @10/15 15/22.5

250m row / 400m bike

*3min REST

6min AMRAP

20 WB

10 DB STO (shoulder to overhead) @10/15 15/22.5

10 cal row / bike

 

Wednesday

Warmup

2x Pigeon stretch 1min/side

2 rounds

30sec supported squat

10 ring rows

15 banded OHS

20 crucifix back rotations

Technique practice w BB

 

Part A

5 EMOM

3-5 Hang squat snatch

*building

6 EMOM

3-5 Squat snatch

*reset

7 EMOM

3-5 Power snatch + OHS

Part B

3 RFT

*15min cut off

21 Hang power clean @25/40 35/50

15 TTB

9 ring dips

 

Thursday

Warmup

2min of wrist mobility warmup

Tabata

Hollow rocking

Superman holds

2 rounds

2 laps of pressed bear crawl

10 KB goblet squats (light)

2 laps banded vibrations

 

Part A

5 sets of 10-15

HSPU (kipping)

*In between sets: ‘walking drills’

Shoulder taps

Pushup from headstand

Assisted walk

Part B

For Time:

25 Deadlifts @35/50 55/70

35 KBS

15 burpee box jump overs

35 KBS

15 burpee box jump overs

35 KBS

25 Deadlifts @35/50 55/70

 

Friday

*Optional – ROMWOD mobility session for competitors

Warmup

Trigger ball chest 1min/side

2 rounds

12 banded goodmornings

20 air squats

12 single leg KB deadlift

Basketball burpees

 

Part A

3 sets of 7 @60%

Snatch grip deadlifts

Part B

Chipper for time:

50cal ski / 60cal bike / 70cal row

50 DU

50 situps / GHD

50 DU

50 thrusters @15/20 25/35

50 DU

50 BB backrack lunges @15/20 25/35

50 DU

Saturday

No Classes Running

CrossFit Townsville Twins Competition @CrossFit Tsv

Come & Support the Team 🙂

 

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