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Tuesday 28 August
Double Unders – Feels so good when they are going well, but brings out the ugly side in us when they go wrong!
Team I’m pumped on how many of you are getting the hang of double unders! If you have not yet mastered them, here are the key thing to focus on: 1)Tuck the elbows in close to the body – it keeps the rope long. 2) Keep the hands slightly out in front of the body. 3) Keep the feet together and stay in one spot. 4) The jump does not have to be that high, but the wrist needs to move faster! Keep the tension on that rope. 5) Do not leave the box until you have done some!
For time:
60/45kg Thruster, 15 reps
Run 200 meters
45/30kg Thruster, 20 reps
Run 400 meters
30/15kg Thruster, 30 reps
Run 800 meters
Mon 27 August
Skill:
Kipping Pull Up
WOD:
5 Burpees
10 Pull Ups
20 KB SDHP (24/32kg)
200m Rn
20min AMRAP
Saturday 25 August
CrossFit Games Open WOD 12.2
Men:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Women:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Thursday 23 August
CrossFit Endurance
If you are interested in running longer distances, maybe planning on doing a 10km, half marathon or even a marathon, you need to start following Bryan Mackenzie from CrossFit Endurance. The guy is a genius and their training methods are changing the running world. Below are a few videos to watch if you are interested. Also jump on crossfitendurance.com. You’ll learn about running mechanics, proper hydration, how CrossFit training will make you a better and safer runner and you might even hear something controversial along the lines of, you don’t have to run for hours and hours to become a better runner… I like the sound of that! I’m doing my CrossFit Endurance Certification in October, so we’ll certainly be spending more time learning how to run better. In the meantime come and join us at AndRun endurance club 5:30 on Wednesday nights.
Best video to watch is on the CrossFit Journal:
http://journal.crossfit.com/2010/08/endurance-science.tpl
(you need to subscribe to the journal to be able to access. Completely worth it, so do it! https://id.crossfit.com/a/signup.php)
Strength
20min to find 1RM Push Press
WOD
2min AMRAP
Double unders
Wednesday 22 August
Skill:
Handstands / Double Unders
WOD
10min AMRAP
10 Shoot Throughs
20 KB Swings (24/16kg)
30 Double Unders
Tuesday 21 August
WOD
‘The Bear’
“The Bear” Perform one of each of the following: Power Clean Front Squat Push Press Back Squat Push Press Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat. Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
D5 Creation