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26 september 2016

26 september 2016

Today’s Warm up: 3 Rounds of

10m Run forward/ back ward

10m Kneelifts/ Side slides

10 Strict PU 20 Overhead lunges

WOD Skill: Tuck Up to Inverted Hang - Tuck Down then

3x10 Tuck Up to Inverted Hang - Tuck Down

WoD: Partner relay:

Run as may relay's as possible in 5 minutes: Run 5-10-5

Midline stabilisation: 4 Rnds of

15 sec work 15 sec rest

L-sit hold

Feet elevated plank

Fundamentals

Let’s talk about “What is CrossFit”

Skill: SAQ

WoD: Partner relay:

Run as may relay's as possible in 5 minutes: Run 5-10-5

Today’s Cooldown Run

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25 september 2016

25 september 2016

Today’s warm up: Functional warming up

WOD

WoD1: "CrossFit Total"

10 min to get to 1RM Squat

10 min to get to 1RM DL

10 min to get to 1RM Press

WoD 2: 1 k Row

Fundamentals

Let’s talk about “What is CrossFit”

Skill: Back squat Deadlift Press

WoD: "CrossFit Total but in 5REPMAX"

10 min to get to 5RM Squat

10 min to get to 5RM DL

10 min to get to 5RM Press

Today’s cooldown: Run

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24 september 2016

24 september 2016

Today’s warm up: Gymnastics warm up

WOD

Go over all skills

WoD: "Barbara" 5 rnds

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

Today’s cooldown: Split practice

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23 september 2016

23 september 2016

Today’s warm up: Game warm up

WOD

Midline stabilisation:

70 MB Twist

70 V-ups

WoD: 12-8-6-4

Wallwalks

Waking lunges

2 Rope climbs after each set

Fundamentals

Let’s talk about Nutrition: Paleo Challenge 25 september

Skill: Push ups, Walking lunges and Ring rows

WoD: 16-12-8-6-4

Push ups

Waking lunges

Ring rows

Today’s cooldown: Mobility

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22 september 2016

22 september 2016

Today’s warm up: MB Warm up

WOD

Skill: Muscle up practice

WoD: 10 minute AMRAP of

200m Run

9 Ring rows

9 MB Cleans

Strength: 3 rounds of 8

SL Deadlift

SL Bridges

Fundamentals

Let’s talk about Sickness-Welness- Fitness Continuum

Skill: Ring rows and MB Cleans

WoD: 10 minute AMRAP of

200m Run

9 Ring rows

9 MB Cleans

Today’s cooldown: Bridges

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