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…

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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