A) Snatch – Build to max in 15mins
B) Clean & Jerk – Build to max in 15mins
C) i) Reverse Grip Pullups – Max unbroken reps (2 attempts) – rest 90s
ii) Ring Dips – Max unbroken reps (2 attempts) – rest 90s
D) Reverse Hypers 3×5-10 – rest 60s
CrossFit Workout General Strength Cycle W7 Testing
January 21, 2013 By 1 Comment
CrossFit Workout General Strength Cycle W3 S1
December 24, 2012 By Leave a Comment
A) Snatch 2×2@70%, 2×2@ 75%, 2×1@80% 1×85%, 1×90% – rest 60-90s
B) Back Squat 5×75%, 3×85%, 1+x95% (last set go to max reps) – rest 2mins
C) i) Reverse Grip Pullups Tempo 3022 – 4x ME (Chin held over bar) – rest 30s
ii) Ring Dips Tempo 32X0 – 4x ME – rest 60s
D) Reverse Hypers 3×5-10 – rest 60s
CrossFit Workout General Strength Cycle W2 S1
December 17, 2012 By 1 Comment
A) Snatch 2×2@70%, 2×2@ 75%, 2×1@80% 1×85%, 1×90% – rest 60-90s
B) Back Squat 3×75%, 3×80%, 3+x85% (last set go to max reps) – rest 2mins
C) i) Reverse Grip Pullups Tempo 3022 – 4x ME (Chin held over bar) – rest 30s
ii) Ring Dips Tempo 32X0 – 4x ME – rest 60s
E) Reverse Hypers 3×5-10 – rest 60s
CrossFit Workout General Strength Cycle W1 S1
December 10, 2012 By Leave a Comment
A) Snatch 2×2@70%, 2×2@ 75%, 2×1@80%, 1×85%, 1×90% – rest 60-90s
B) Back Squat 5×70%, 5×75%, 5+x80% (last set go to max reps) – rest 2mins
C) i) Reverse Grip Pullups Tempo 3022 – 4x ME (Chin held over bar) – rest 30s
ii) Ring Dips Tempo 32X0 – 4x ME – rest 60s
E) Reverse Hypers 3×5-10 – rest 60s
CrossFit Workout Dips and Swings
August 30, 2012 By 1 Comment
METABOLIC:
Level 4-5
AMRAP in 15mins
10 KB Swings (32/24kg)
10 Box Jumps w Step Down (30/24″)
10 Ring Dips
Level 1-3
AMRAP in 15mins
10 KB Swings (24/16kg)
10 Box Jumps w Step Down (24/20″)
10 Push Ups
ADDITIONAL READING AFTER THE WOD:
“Exercises To Boost Your Front Squat” – CrossFit Ignite Sydney
CrossFit Workout Row and Dips
June 29, 2012 By 1 Comment
A) Power Clean to Push Jerk Cluster – 1.1.1.1×4 – rest 90s
B) Front Squat (red bands) 3×3-5 reps work on speed – rest 2mins
C) i) Pendlay Row – 4×7 – build to heavy last set
ii) Ring Dip 4×3-7 – rest 60s
D) Row 30s on 30s off x5
CrossFit Workout Legless Lucy
December 17, 2011 By 2 Comments
METABOLIC
For time
Run 1600m
25 squat cleans (45/30kg)
50 ring dips
25 squat cleans (45/30kg)
Run 1600m
SKILL DEV/ WARM UP:
Run 800m
1min Calf/ Ankle Mobility
2 Rounds
5 Muscle Ups
10 V-Ups
15 BW Squats
ADDITIONAL READING AFTER THE WOD:
“Recipe: 3 Great Salads for your Next BBQ” – CrossFit Ignite Sydney
CrossFit Workout PC Lizzy
October 13, 2011 By 3 Comments
Skill Dev/ Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings
Metabolic:
PC Lizzy
21, 15, 9 for time
Power Cleans (60/40kg)
Rings Dips
KB Pistols – in 5 sets build to a heavy triple on both legs
Dan, from all of us thank you for all you have contributed in the last 3 years. Enjoy your travels and stay in touch.
Stretches to finish
CrossFit Workout JT
September 27, 2011 By 2 Comments
Skill Dev/ Warm Up:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 OH Squats
Metabolic:
“JT”
21, 15, 9 reps for time
Handstand push-ups
Ring dips
Push-ups
Stretches to finish
CrossFit Workout Up and Back
September 10, 2011 By 3 Comments
Warm Up:
Bike 2mins
1min Ankle Mobility
2 Rounds
5 Butterfly Pullups
10 Wallball
15 Deck Squats
Metabolic:
50 Wall Ball Shots (20/14)
40 Pull Ups
30 Ring Dips
20 Power Snatch (42.5/30)
10 Burpees
20 Shoulder to Overhead (50/35)
30 Swings (24/16)
40 Box Jumps (24″/20″)
50 Double Unders
Wear a 9kg vest if you’re up for it!
Stretches to finish
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