22 Jul 2014
Wednesday 23rd July
A. Pull-Up Practice
EMOM for 7 mins complete 8-10 x Pull-Ups
(or 2 more than last week if you complete all sets unbroken)
Can be scaled up to Strict, C2B or Butterfly.
B. 7 Min AMRAP of:
5 x HSPU
10 x Sit Ups
20 x Double Unders
Rest 3 mins, then
C. 7 Min AMRAP of:
1 x Rope Climb to 15′
7 x Ring Dips
10 x Alternating Pistols
This weekend is the 2014 Reebok CrossFit Games. Who will you be cheering for? One of my favourite athletes is Chris Spealler:
21 Jul 2014
Tuesday 22nd July
A. EMOM for 8 Mins complete:
1 x Power Clean
1 x Front Squat
1 x Split/Push jerk
B. Back Squat
7 sets of 5 reps @ 85%
Finisher: 3 x 20 Hollow Rocks
20 Jul 2014
Monday 21st July
A. Bench Press:
Every 30 secs for 6 Mins complete 3 x reps @ 50% – Fast
Use a slightly narrower grip than usual.
B. Deadlift:
EMOM for 6 Mins complete:
5 x Deadlifts @ 60%
C. “Run, Down, Jump”
3 RFT of:
400m Run
15 x Push Ups
15 x Lateral Box Jumps (24/20″)*
18 Jul 2014
Saturday 19th July
A. 10 Mins to find 1RM Overhead Squat
Scale to front squat for those with limited mobility.
B. ‘Holbrook’
Ten rounds
5 x Thrusters 52.5/35kg
10 x Pull-ups
100 meter Sprint
Rest 1 minute
Record fastest and slowest times
17 Jul 2014
Friday 18th July
A. Hang Power Clean
2 – 2 – 2 – 2 – 2
B. ‘Black & Blue’
5 RFT:
10 x Power Cleans (60/42.5kg)
10 x Burpees
or C. AWOD – ‘Party Girl’
3 RFT of:
7 x Muscle Ups/14 x C2B Pull Ups
14 x Power Cleans (60/42.5kg)
21 x Burpees
*18 Min Cut Off
16 Jul 2014
Thursday 17th July
A. EMOM for 15 Mins:
1st minute. 5 x HSPU
2nd minute. 10 x Pistols (Alternating legs)
3rd minute. 10 x T2B
Repeat sequence 5 times.
B. 2 x 1000m Row
Rest approx 1:1
C. Front Squats:
4 sets of 7 @80%
15 Jul 2014
Wednesday 16th July
A. Power Snatch
5 sets of 2 reps @ 75%
B. ‘Tiger Blood’
3 RFT:
10 x Clean and Jerks (60/42.5kg)
400m Run
Finisher: Hollow Rock
3 x 20
14 Jul 2014
Tuesday 15th July
A. Push Press
5 sets of 4 @ 80-85%
B. AMRAP in 12 Mins of:
200m Run
10 x Box Jumps (30/24″)
15 x KB Swings (24/16kg)
Optional upscale by adding 3 x Muscle-Ups per round.
C. Back Squat
4 sets of 9 reps @ 75%
13 Jul 2014
Monday 14th July
A. Pull-Up Practice
EMOM for 7 mins complete 6-8 x Pull-Ups. If you went unbroken on all sets last week, add 2 reps per set.
B. AMRAP in 15 Mins of:
15 x Goblet Squats (24/16kg)
15 x Sit Ups
10 x Ring Dips
1 x Rope Climb to 15′
Finisher: Good Mornings
3 x 15 – 5kg heavier than last week
Long video but worth watching:
11 Jul 2014
Saturday 12th July
A. ‘Grace’ – For time:
30 x Clean & Jerk (61/42.5kg)
Remember technique beats brute strength every time. Focus on technique and your time will take care of itself.
Then;
B. Back Squat
10 sets of 3 @ 85%
or
C. Karen
150 x Wall Ball for time (9/7kg)
