27-05-2017

FITNESS

Crossfit Games 2016
Hero Wod
''Murph''
For Time
1mile Run
5 Rounds of
20 Pull ups
40 Push ups
60 Air Squats
1mile Run

MOBILITY

Deadlift

Lower Back
Glutes
Hamstrings

26-05-2017

FITNESS

Skill: DB Hang Power Clean

Amrap 12min
10 DB Hang Power Clean
10 Push ups
250m Run

Rest 2min

Amrap 12min
300m Row
10 Sit ups
10 Box Jumps (60cm/50cm)

BURNOUT

Amrap 15min
10/7 Cal Skierg
10 Lunges
10 V ups/Sit ups
30 jumping jacks


Amrap 15min

250m Run With Medball

30 DU

12 Wall Balls

8 Push ups

25-5-2017

FITNESS

Team of 2


Amrap 25min
200 DU
100 Air Squats
80 Burpees
60 Wall Balls
40 TTB/Leg Raises
20 HSPU/ DB Press/ RX Deficit HSPU
10 Ring Muscle ups/ 10 C2B/ 10 Pull ups

Tabata 8sets
Hollow Hold

BURNOUT

Team of 2


Amrap 35min
250m Run Together
20 Cal Assault Bike
20 Burpees
20 Box Jumps
30sec Plank Together

24-05-2017

FITNESS

Strength

4x3 85% of 1RM Deadlift
4x60m One Arm KB/DB Overhead Walk

Skill: Hang Squat Clean

WOD
For Time
21 -18 - 15 -12 - 9
Hang Squat Clean RX(50kg/35kg)
Cal Assault Bike

BURNOUT

Tabata 8 sets

Cal Row
Tabata 8 sets
DU/ SJR

Amrap 20min
KB Hug Walk Carry 250m
10 KB Thrusters
10 KB Swings
10 Hollow Rocks/ V-ups

MOBILITY

Shoulders

Lower Back
Hips
Ankle
 

23-5-2017

FITNESS

Strength

4x5 Strict Pull ups
4x5 Strict TTB/Leg Raises
4x10 Seated DB Press

Skill: Kipping Pull ups

WOD
Amrap 16min
9 C2B/Pull ups
15 Push ups
21 KB Swings RX(24kg/16kg)
50 DU/150 SJR

BURNOUT

Team of 2


Amrap 30min
250m Run
20 Burpees
20 Wall Balls
20 Sit ups
40 DU/ 120 SJR

22-05-2017

FITNESS

Strength

4x8 Overhead Squat

WOD
Team of 2
Amrap 18min
20 Shoulder to Overhead RX( 60kg/40kg)
20 Front Squat
20 Burpees over the bar
250m Run

BURNOUT

Amrap 15min

15/12 Cal Row
12 Air Squats
8 Push ups

Amrap 15min
250m Run
10 Burpees
10 Sit ups
 

20-05-2017

FITNESS

Amrap 35min
500m Row
50 Sit ups
50 Burpees
50 Box Jumps
50 DU/150min

MOBILITY

Front Squat

Thoracic
Shoulders
Hips
Ankle

19-05-2017

FITNESS

Regionals 2017 Event 1


Skill: HSPU

WOD
For Time
1.200m Run
Then
12 Rounds of
4 Hspu/ Rx Strict Hspu
8 C2B/Pull ups
12 Air Squats



BURNOUT

Amrap 30min
250m run
20 Air Squats
10 Push ups
20 Sit ups
10 Box Jumps
20 DU/60 SJR
10 Burpees

18-05-2017

FITNESS

Team of 3


Amrap 25min
60 Cal Assault Bike
40 Power Clean (40/30)
30 Burpees
60 Cal Assault Bike
40 Power Clean (50/35)
30 Burpees
60 Cal Assault Bike
40 Power Clean (60/40)
30 Burpees
60 Cal Assault Bike
Max Reps Power Clean (70/45)

BURNOUT

Tabata 8 sets

Burpees

Amrap 20min
12 Lunges
12 Sit ups
12 Ground to Overhead
30 DU/ 90 SJR

Tabata 8 sets
Burpees

17-05-2017

FITNESS

Mobility: Shoulders

Strength
3 sets of
12 Bent Over Row
10 - 12 Seated DB Press

WOD
For Time
20 Right Arm OH DB Lunges
30 Sit Ups
20 Left Arm OH DB Lunges
30 HR Push Ups
20 Box Jumps
30 Down ups
20 DB Thrusters

Dummbell Men 20kg Women 12,5kg

BURNOUT

AMRAP 15min

15/12 Cal Row
10 Wall Balls
5 Push ups

AMRAP 15min
12/9 Cal ski
15 Swings
15 Sit ups

MOBILITY

Smash

Quads
Hamstrings
Calves