Posts tagged with ‘conditioning’

  • WOD Blog | Workout of the day

    WEDNESDAY 20-09-2017

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    LEVEL 1

    A. GYMNASTICS BENCHMARK

    1 attempt at max duration dip support hold (box/rings)
    1 attempt at max duration dip hold (box/rings)
    1 attempt at max duration static hang

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. GYMNASTICS BENCHMARK

    1 attempt at max strict muscle-ups
    *Scale to 1 attempt at max strict C2B and
    1 attempt at max strict dips

    B. CONDITIONING TEST

     

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

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  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

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  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

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  • WOD Blog | Workout of the day

    WEDNESDAY 06-09-2017

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDLAY-WALSH!

    LEVEL 1

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 40/25
    200m run after EACH set

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 52/35
    200m run after EACH set

    *8 minute cap

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  • WOD Blog | Workout of the day

    TUESDAY 05-09-2017

    - by Admin

    HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
    B: 3 x 10 beat swings w/ 30s rest

    B. CONDITIONING

    5 rounds EACH for time of:
    10 ring rows
    45 single skips
    20 wall balls, 7/10 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
    (1 “scoop” + 1 rings to thighs + 1 transition (no dip)

    B. CONDITIONING

    5 rounds EACH for time of:
    5 ring muscle-up
    45 double unders
    20 wall balls, 10/7 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    GI JOZI

    A. CONDITIONING

    4 Rounds:

    AMRAP 3 min
    Ski Erg 10/12 Cal
    Renegade Row 10
    Russian Twist x 10/10

    Rest 1 min

    AMRAP 3 min
    Ring Row x 10
    Air Bike 10/12 cal
    Wall Balls x 10

    Rest 1 min

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