A) Split Jerk – build to heavy 2 – rest 90s each set
B) Front Squat 5×3 – tempo 30X0 – rest 90s
C) Pendlay Row 3×7 inc weight – rest 60s
D) Weighted GHD Hip Extension 3×15 – rest 60s
CrossFit Workout Squat and Jerk
July 27, 2012 By Leave a Comment
Accessorise Your Lifting
June 6, 2012 By 2 Comments
The longer you have been training, the closer you will get to a point where you will find it hard to increase your Squats and Deadlifts. Mobility and technique work will definitely help, but adding some accessory work to strengthen up your weak points and give your body a different stimulus can make all the difference.
Most accessory exercises can be done after your main lifts on strength days and you should prioritise them depending on what weaknesses you have.
Here are some exercises to get you started to help improve your Squat and Deadlift:
Good Mornings – Will help strengthen you lower back, glutes and hamstrings for squatting and pulling off the ground.
DB Walking Lunges – Unilateral exercise to strengthen your legs and glutes and make sure your dominant leg is not doing all the work.
GHD Hip Extension – Glute and hamstring isolation work that will help with hip extension power.
GHD Sit Up – Intense abdominal exercises that also active glutes and hamstrings to improve dynamic core strength.
Start with these four and see if they help improve your lifting!
CrossFit Workout Strict Pullups
May 11, 2012 By 1 Comment
A) Front Squat 5×3 – tempo 12X0 – rest 90s
B) Strict Press – find 1RM in 12mins
C) i) Strict Pullups (M 5-10/ F 3-6) – x3
ii) Row 1min @ 90% x3 Rest 1min
D) GHD Hip Extension 3×12 – rest 60s
CrossFit Workout Squat Balance
April 6, 2012 By Leave a Comment
A) Snatch Balance – 3×3 @ inc. weight – rest 90s
B) Strict Press – 3×5 @ 80% – rest 90s
C) Front Squat – work up to heavy triple – 15 mins
D) Complete 3 Rounds of:
10 V-Ups
10 GHD Hip Extension
CrossFit Workout Clean & Jerk
October 14, 2010 By 12 Comments
Warm Up:
100 Double Unders
2 Rounds
5 Clapping Push Ups
10 Ring Rows
15 OH Broom Squats
Deep Squat Mobility
Clean Progressions
A. Clean and Jerk 7×1 @ increasing weight to 90% 1RM
[Use either Power or Squat clean depending on weight and Push or Split Jerk]
B. Overhead Squat 3×5 @ 70% 1RM (taken from the ground) Rest 90 sec between each set.
C. Gymnastics
3 rounds for max reps in 45 seconds:
- Handstand Hold (wall, off the wall, freestanding)
- Kipping Ring Dips
- GHD Sit Ups or Hip Extension
2 min rest between rounds
Stretches to finish. Post weights and reps to comments.
CrossFit Workout Run and Lift
September 14, 2010 By 17 Comments
Warm Up:
50 Double Unders
2 Rounds
5 HSPU
10 Kipping Pullups
10 Lunges each side
Back Foam Roller Stretch
Clean/Snatch Progressions
Metabolic:
3 Rounds
400m Run
15 Ground to Overhead (42.5/30kg)
Optional Finisher:
Tabata GHD Sit Ups/Hip Extension (4x Sit Up, then 4x Hip Extension)
Stretches to finish
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