Announcements Latest Schedule adjustments for the New Years week have been emailed out. Please see emails or Facebook page for session times. Main - CrossFit Performance Warm-up (No Measure) 3x Inch Worms Partner Assisted Shoulder Extension 2x 1min Super Couch 2x 30 rep Hammy Floss 30 secs Active Hang 30 secs HS Hold 30 secs Scap Pull-ups 30 secs Fist Push-ups 30 secs Beat Swings 30 secs V-ups 15-30 second transitions. Gymnastics UB Chest to Bar Pull-up Test (Time) For time: 1...10 UB Chest 2 Bar Pull-up *Scale is Pull-up, JC2B, Tough Ring Row ** Rx+ is going beyond 10 and staying Unbroken. Treat as OTM work to maintain stamina after initial sets. Better to be safe than break sets, can always improve further next time. Broken sets must be repeated in full or start back at 1 to accumulate easy volume. Weightlifting Deadlift (OT2M working in groups of 2-4, 7 sets of 2 each) Metcon Metcon (3 Rounds for reps) OT30sec, 3 rounds: .00 / 5-7 Deadlifts @ 60-70% .30 / 5-7 C2B Pull-ups 1.00 / 5-7 C2B Pull-ups 1.30 / 5-7 C2B Pull-ups 2.00 / 10 Single Arm DB Push Press (L) 20-25/12.5-17.5kg 2.30 / 10 Single Arm DB Push Press (R) 20-25/12.5-17.5kg 3.00 / 30sec Plank 90 seconds Rest -Repeat sequence a total of 3 times- *All work sets are to be unbroken **Scale loads and reps where appropriate *** If you stuff up a set, leave it and move on. Record total successful reps per round, the plank is not counted. **** Workout partner can go on the :15/:45 and have own DB etc.
Posted on: Tue, 30 Dec 2014 13:45:43 +0000
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