26/03/2015

Gymnastics, Skills & Mobility (a) Mobility – hip external rotation / thoracic extension (b) Handstand push ups progressions (c) Midline madness – 4 rounds, rotating: 20 seconds on; 40 seconds off 1 –¬†Candlestick lower x1 as slow as possible 2 – Handstand hold, facing wall 3 – L-sit 4 – Ring support Please follow and…

24/03/2015

Classic CrossFit

(a) Behind the neck snatch grip push press – 10×3 EMOTM (5 second pause on last rep of each set)

(b) Kipping pull up progressions

(c) Gymnastics conditioning – 15 minute EMOM:

1:  5-10 pull ups

2: 5-10 ring dips

3: 5-10 toes to bar

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23/03/2015

Classic CrossFit

(a) Tempo front squat – 10×1 EMOTM 32×0 tempo

(b) kettlebell swing technique

(c) Intervals – 4 rounds: 2 minutes on, 1 minute off

AMRAP

15 kettlbell swings (24/16)

15/10 push ups

15 box jumps (24/20)

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21/03/2015

Classic CrossFit CrossFit Games Open Workout 15.4     8 minute AMRAP – Scaled 10 push press (43/30) 10 cleans (52.5/35)   RX 3 handstand push ups 3 cleans (85/56) 6 HSPUs 3 cleans 9 HSPUs 3 cleans 12 HSPUs 6 cleans 15 HSPUs 6 cleans 18 HSPUs 6 cleans etc…     Please follow…

19/03/2015

Classic CrossFit (a) Mobility – 4 way banded hip Hanging drills – accumulate 7 minutes (b) Handstand push up progressions (c) Skill / recovery EMOM. For 16 minutes – (1) HSPU progessions (2) Row (3) Candlestick lowers – 1-2 super slow (4) Box jumps On (2) and (4) maintain an aerobic pace for the whole…