Posts tagged with ‘box jumps’

  • WOD Blog | Workout of the day

    MONDAY 10-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO NEIL SEARS AND ZACK DA SILVA!

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 8 per movement
    Plank shoulder taps
    Push-ups

    LEVEL 2

    Strict deficit HSPU
    Complete as many reps as possible in
    7 minutes

    B: CONDITIONING

    LEVEL 1

    Every 4 minutes x 5:
    10 sit-ups
    12 box jumps
    20 cal. bike

    LEVEL 2

    Every 4 minutes x 5:
    10 TTB
    15 box jumps, 24/20″
    20 cal. bike

  • WOD Blog | Workout of the day

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • WOD Blog | Workout of the day

    FRIDAY 31-05-2019

    - by Sean Thompson

    GYMNASTICS SKILL

    LEVEL 1

    Play with getting inverted for 10 minutes
    Or reduce the handstand base of
    support you are comfortable with

    LEVEL 2

    Play with freestanding handstand holds
    for 10 minutes

    CONDITIONING

    LEVEL 1

    5 rounds, each for time, of:
    12 med ball sit-ups
    15 box jumps
    20/16 cal. row/bike

    Rest 1 minute between rounds

    LEVEL 2

    5 rounds, each for time, of:
    12 knees to elbows
    15 box jump overs (on and over)
    20/16 cal. row/bike

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    FRIDAY 24-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY JANNIE POTGIETER AND SHEILA MEINTJES

    A: JUMPING

    2 sets of 10 jumps on each drill:
    Box jump on, step off
    Box jump on, jump of and reset
    Step on, step into depth jump
    Start on top, step into depth jump and
    land on the box in front
    Jump from box to box (precision jumps)

    B: CONDITIONING

    21-15-9 reps for time:
    DB snatch/arm, 22.5/15*
    Thruster, 43/30

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats