16/03/2015

Classic CrossFit (a) Front squat – 10×3 EMOTM (b) Alternating EMOM – 8 rounds: 1 – 5 burpees / 5 power cleans (60/40) 2 – 5 box jumps / 10 kettlebell swings (24/16) (if you cannot complete the work in the given minute, rest 1 minute and start the next interval. Accumulate 8 rounds in…

12/03/2015

Gymnastics, Skills & Mobility

(a) mobility – hip flexion, overhead position

(b) handstand push up progressions

(c) 4-5 rounds, rotating EMOTM –

(1) 5-10 HSPU progression

(2) 5-10 Sott’s press (heels elevated)

(3) 2/2 Turkish get up

(4) rest

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11/03/2015

Classic CrossFit

(a) deadlift – 4×6 / 65%

(b) Whole Life Challenge Baseline retest –

10 minute AMRAP

20 calorie row

20 HR push ups

20 pull ups

20 thrusters (40/30)

20 toes to bar

20 power clean (60/40)

Compare to score from beginning of the WLC!

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09/03/2015

Classic CrossFit

(a1) squat – 3×10 /72.5%

(a2) horizontal push – 3×5-15

(b) intervals – 10 rounds: 1 minute work, 1 minute rest

21-18-15-12-9-6-3

Thrusters (40/30)

Bar facing burpees

start each interval where you finished the last

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07/03/2015

Classic CrossFit CrossFit Games Open Workout 15.2     For as long as possible: From 0:00 – 3:00 complete 2 rounds of: 10 overhead squats (42.5,30) 10 chest to bar pull ups   From 3:00 – 6:00 complete 2 rounds of: 12 overhead squats 12 chest to bar pull ups   From 6:00 – 9:00…

05/03/2015

Gymnastics, Skills & Mobility

(a) mobility – thoracic spine, squat mobility

(b) kipping hand stand push up progressions

(c) overhead squat skill work

(d) 9-12 minutes alternating EMOM:

(1) 3-5 handstand push up progression

(2) handstand hold, facing wall (20-40 seconds)

(3) 5 overhead squat, tempo 3211, light

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