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Workout Of The Day

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Workout Of The Day
31 Jul / 2014

Friday 1st August

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A. Push Jerk

3 – 3 – 3 – 3 – 3

B. Pull & Push

3 rds for time of:

500m Row
2 x Strict Press (42.5/30kg)
4 x Push Press (42.5/30kg)
6 x Push Jerk (42.5/30kg)

Optional Scale up to (60/42.5kg)

30 Jul / 2014

Thursday 31st July

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A. Helen

3 RFT of:

400m Run
21 x KB Swings
12 x Pull-Ups

Compare to 22 May 14

B. Back Squat

6 sets of 3 reps @ 90%

Mobility preparation to help you to run faster:

29 Jul / 2014

Wednesday 30th July

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A. EMOM for 8 Mins complete:

1 x Hang Power Clean
1 x Power Clean
1 x Squat Clean

B. AMRAP in 14 Mins of:

7 x HSPU
30 x DU
7 x Ring Dips
200m Run

Or:
C. AWOD – For time:

150 x DU, 20 x MU, 150 x DU

28 Jul / 2014

Tuesday 29th July

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A. Max Pull-Ups

Find your max pull-ups. Its time to test our pull-up progress. Your score is the maximum number of reps without coming off the bar.

B. 5 RFT of:

7 x Deadlift (100/70kg)
15 x Wall Ball (9/7kg)

C. Front Squat

6 sets of 3 reps @ 80-85%

26 Jul / 2014

Monday 28th July

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A. Pause Snatch (Squat or Power)

5 x 2 @ 60-70% with ‘2-count’ pause at knee.

B. 2-Mile Partner Relay

In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.

C. 21 – 15 – 9 reps for time of:

Medicine-ball Cleans
Burpees

25 Jul / 2014

Saturday 26th July

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A. 15 Mins to work to 1RM Clean & Jerk

B. Frantasy Land

Choose your ‘Fran’

Fran 1:

21-15-9 reps for time of:

Thrusters (42.5/30kg)
Pull-ups

or Fran 2:

15-12-9 reps for time of:

Thrusters (52.5/35kg)
C2B Pull-ups

or Fran 3:

12-9-6 reps for time of: 

Thrusters (60/42.5kg)
Bar muscle-ups

24 Jul / 2014

Friday 25th July

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A. Complete AMRepAP in 3 minutes of:

200m Run (Counts as 1 rep)
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

B. AMRepAP in 6 mins of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

C. Complete 1 round for time of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

The Games start tomorrow our time. Can anyone beat Rich?

23 Jul / 2014

Thursday 24th July

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A. 3-Position Snatch:

Complete 7 x Sets of:

1 x High-Hang Snatch (from the hip),
1 x Hang Snatch (From mid-thigh), and
1 x Snatch (From the ground)

B. ‘Balls’

4 RFT of:
200m Run with Med Ball (9/7kg)
20 x Med Ball Clean (9/7)
20 x Wall ball (9/7kg)

or C. AWOD – 3 RFT of:

14 x Deadlift (82.5/60kg)
7 x MU/14 x C2B Pull-ups
7 x Squat Cleans (82.5/60kg)

Finisher: 3 x 15 Good Mornings – 5kg heavier than last week

22 Jul / 2014

Wednesday 23rd July

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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

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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


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