CrossFit Program Lactate Tolerance 4/4

CrossFit Workouts
By Dan

Monday 27/6 Warm up: 5 skiers e/s + 10 inside squats + 5 twisting squats e/s + 5 pistols e/s 30s passive hang + 10 active hangs + 5 chin ups Strength (10min CAP): Work to a tough weighted chin up (from hang @ bottom – no jumping!!!!) Strength (Every 3min): 3×1 paused front squat 

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CrossFit Program Lactate Tolerance 3/4

CrossFit Workouts
By Dan

Monday 20/6 Warm up: • 2 rounds: 5 jefferson curls + 10 Nordic ring curls Skill (EMOM, alternating leg each min): • 5-7 KB single leg deads (barefoot or flat shoes) Strength (Every 3min, alternating): • 5×3 deadlifts @85% WOD (90% intensity): AMRAP 4min: • 15 thrusters (42.5kg) • 15 pull ups Rest 10min • 

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CrossFit Program Lactate Tolerance 2/4

CrossFit Workouts
By Dan

Monday 13/6 Warm up: 5 skiers e/s + 10 inside squats + 5 twisting squats e/s + 5 pistols e/s Skill (for time or 7min CAP): Unbroken double unders 5, 10, 15, 20, 25, 20, 15, 10, 5 Strength (Every 2min, alternating): 3×2 Paused front squat (32X0) 3×2 Weighted chin ups WOD (90% intensity): 15-12-9: 

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CrossFit Program Lactate Tolerance 1 of 4

CrossFit Workouts
By darren

Monday 6/6 Warm up: 2 rounds: 5 strict pull ups, 5 Jefferson curls (20kg), 10 Nordic ring curls, 15 double unders Skill (EMOM): 10 x 3-5 kipping or butterfly pull ups (easy effort) Strength (Every 3min): Deadlift 4×5@75% WOD (90% intensity): Every 8min x 3: 2min AMRAP: 5 wallball 5 burpees *In rest, complete: 5 

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CrossFit Program: Speed and Power 4 of 4

CrossFit Workouts
By Dan

Monday 30/5 Warm up: 10 weighted  dislocates + 10 weighted extensions 2 rounds UNBROKEN: 5 snatch high pulls + 5 hip power snatch + 5 OHS Power (E2MOM): 3×3 hang power snatch, increasing each set. Technically sound. Strength (Every 3min): 3×3 front squat, increasing each set to heavy WOD (97% intensity): Every 5min x 2: 

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