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Posted on 19th January 2018 by Chris Cummins
Posted on 18th January 2018 by Chris Cummins
CrossFit Total
In 45 Minutes, build to a heavy single in
Back Squat
Shoulder Press
Deadlift
Posted on 17th January 2018 by Chris Cummins
Toes To Bar
Spend 10 – 15 minutes working progressions towards Toes To Bar.
-If you have TTB, do 3 – 5 sets of submaximal reps, working on a tight kip and great positions.
Open WOD 12.3
AMRAP 18
15 Box Jumps (24/20)
12 Push Press (52.5/35)
9 Toes To Bar
Posted on 16th January 2018 by Chris Cummins
Cluster
A) Movement breakdown
B) Heavy Single
AMRAP 12
15 Thrusters (35/25)
15 Over bar burpees
Posted on 15th January 2018 by Chris Cummins
Single DB Strict Shoulder Press
A) To 5RM/side
B) 3 x 5 @ 5-7.5kg less
For Time (15 min cap)
50 KB Swings (24/20)
50 Double Unders
50 Pull Ups
50 Wall Balls
Posted on 14th January 2018 by Chris Cummins
Turkish Get Ups
20 Minutes to accumulate reps
-Work in unbroken sets of 3-5 reps/side
-Doesn’t have to be maximal, try to cycle through reps with a clear pause at each ‘step’
AMRAP 10
2,4,6,8,10 etc
STOH (50/35)
Box Jump Overs (24/20)
Posted on 11th January 2018 by Chris Cummins
Single Leg, Doube DB Deadlifts
4 x 10/side
-Same weight each set
For Time (15 min cap)
1000m Row
50 Burpees
30 Pull Ups
Posted on 10th January 2018 by Chris Cummins
For 20 Minutes
20 Abmat Sit Ups
20 Double KB FR Box Step Ups
20 Hollow Rocks
50m Farmers Carry
AMRAP 10
(3,6,9,12,15 etc)
Thrusters (50/35)
TTB
Posted on 9th January 2018 by Chris Cummins
Floor Press
3 x 8
-Same weight each set
-Rest 2:00 between sets
AMRAP 18
18 DB Snatch (22.5/15)
14 Single DB FR Lunges
10 Box Jump Overs (24/20)
Posted on 8th January 2018 by Chris Cummins
Seated Box Jump
8 x 3
-Rest 2:00 between sets
Rowing Intervals
1:30 on
2:30 off
x 6 Sets
Scores to be written down are highest and lowest distances in an interval.