A) Strict Press – Build to heavy single in 12mins
B) i) BB Walking Lunges 4×10 – rest 60s
ii) Strict Pullups 4xME – rest 60s
D) Good Mornings 3×7
E) Dish Hold accumulate 3mins
CrossFit Workout Lunges
October 12, 2012 By Leave a Comment
CrossFit Workout Over and Under
September 20, 2012 By 2 Comments
METABOLIC:
Level 4-5
8 Rounds
Row 300m
10 Overhead Walking Lunges (20/10kg)
10 Toes to Bar
Rest 90s between rounds
Level 1-3
6 Rounds
Row 300m
10 Overhead Walking Lunges (10/5kg)
10 Knees To Chest
Rest 60s between rounds
ADDITIONAL READING AFTER THE WOD:
“Recipe: Paleo Protein Balls” – CrossFit Ignite Sydney
CrossFit Workout Slam and Lunge
August 18, 2012 By Leave a Comment
METABOLIC:
Level 4-5
30 Box Jumps (24/20″)
30 OH Walking Lunges (20/10)
30 Slamball (15/9kg)
30 Double Unders
30 Push Ups
30 Double Unders
30 Slamball (15/9kg)
30 OH Walking Lunges (20/10)
30 Box Jumps (24/20″)
Level 1-3
30 Box Jumps (20/18″)
30 OH Walking Lunges (15/5)
30 Slamball (9/6kg)
30 Double Unders
30 Push Ups
30 Double Unders
30 Slamball (9/6kg)
30 OH Walking Lunges
30 Box Jumps (20/18″)
ADDITIONAL READING AFTER THE WOD:
“Recipe: Thai Spiced Fish Parcels” – CrossFit Ignite Sydney
CrossFit Workout Deads and Lunges
June 27, 2012 By 4 Comments
A) Push Press – 5 sets to reach heavy 3 – rest 90s
B) Deadlift – 4×3-5 Tempo 31X0 (increase weight if you can complete the higher rep range) – rest 2mins
C) BB Front Lunges – 4×10 hard steps – rest 2mins
D) Complete 50 GHD Sit Ups – use as many sets as needed
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 Kapow
November 24, 2011 By 15 Comments
METABOLIC:
for time:
20 clean and jerk (100/65kg)
40 wall balls (9/6kg)
60 burpees
80 lunges
100 double unders
Finisher: Max unbroken wallball (9/6kg)
SKILL DEV/ WARM UP:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings
ADDITIONAL READING AFTER THE WOD:
“Kat’s Scrambled Eggs” – CrossFit Ignite Sydney
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