Posts Tagged ‘workout’

Good Looking Front Squat!

Front Squat

1,1,1,1,1,1,1

This means go as heavy as you can, after a proper warm up. Try and find your 1 rep maximum weight (1RM). If you’ve never gone heavy on front squats before try doing sets of 3-5 and going heavy to get a feel for the weight.

If you’re not confident doing front squats practice your technique.

5 Rounds for time of:

20 Push ups

20 Dumbbell swings

500m Row

Choose a dumbbell you can do 20 reps for and use that weight.

Matt S Push Press

4 rounds for time of:

5 Overhead Squats (40kg)

10 Thrusters

15 Push press

200m Run

Workout Courtesy of CFX.

Scale weight as required. Don’t use a rack drop weights to floor and recover fom floor in between sets and if you need rest. You remember overhead squats from last week, don’t you?

Pukie the clown.

Rest Day

or

“Erin”

Five rounds for time of:
20kg split clean, 15 reps
21 Pull-ups

“The only way of finding the limits of the possible is by going beyond them into the impossible.”
Arthur C. Clarke

Muscle Up

REST DAY

Practice Handstands or muscle ups.

Dumbbell Thruster

“Coach Rut’s Dumbbell Bear”
Every minute on the minute for twenty minutes, do

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

Use 40% of bodyweight that is if you weigh 80kgs then use 2 x 20kg dumbbells. Count successfully completed rounds on the minute then finish as many rounds as possible in time remaining and record both. e.g.12/10.

WOD courtesy of Pioneer Valley CrossFit

Pioneer Valley CrossFit

After warming up practice a skill like overhead squats. Even if you use a broomstick. Remember, for the overhead squat, weight on the heels, knees out over feet, locked out elbows, active shoulders and keep the bar in the frontal  plain.

Then:

10 rounds for time of

15 Deadlifts 60kg

15 Push ups

Compare to 21 April 2009

CrossFit West Santa Cruz

For Time:

20-15-10

Hang Power Snatch

Overhead Squat

AMRAP in 20 minutes:

21 Jumping pull ups

15 Thrusters

 9 Push ups

Use about the same weight for the thrusters as you use for “Fran”.

“ANGIE”

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Complete 100 of each exercise before moving onto the next.