Posts tagged with ‘front squat’

  • WOD Blog | Workout of the day

    MONDAY 16-04-2018

    - by Admin

    BASELINE FITNESS TESTING!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

     

  • WOD Blog | Workout of the day

    TUESDAY 03-04-2018

    - by Admin

    HAPPY BIRTHDAY TO JOHAN PIETERS!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING TEST 1

    For time:
    45/30 cal. row
    40 DB thrusters, 15/10
    20 pull-ups (jumping C2B)

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    LEVEL 2

    A. CONDITIONING TEST 1

    For time:
    55/45 cal. row
    40 DB thrusters, 25/15
    25 C2B pull-ups

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    GI JOZI

    2 rounds: 3 mins work: 1 min rest

    Alternate in the below order – working in Pairs

    1) Sled push- alternate every 30m- (15m and back)
    2) Ski Erg- Alternate every 100m- while one buddy ski’s, other buddy does plank
    3) Row- alternate every 150m- while one buddy rows, other buddy does wall sit
    4) Ball slams- alternate every 10 reps
    5) Skipping- alternate every 30 DU/ single skips

  • WOD Blog | Workout of the day

    TUESDAY 20-03-2018

    - by Admin

    THERE WILL BE ONE CLASS AT 08:00 FOR THE PUBLIC HOLIDAY, TOMORROW, 21 MARCH 2018 AT CFJ HQ!!

    HAPPY BIRTHDAY TO NATASHA ARNOLDI AND FRANK LUBBE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x (1-1-1), ascending

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 61/43
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    GI JOZI

    21-18-15-12-9-6-3
    Medicine Ball Cleans
    Burpees
    Run 200m

  • WOD Blog | Workout of the day

    WEDNESDAY 14-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY WOLFF AND MPHO MOLOI!

    KITCHEN BOX Lifestyle Challenge – Fitness Test

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be kicked back and up together, at the same time.

  • WOD Blog | Workout of the day

    SATURDAY 10-02-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 hang snatch (knees) + 1 snatch
    1. Build to max in 12 minutes
    2. 2 sets at 90%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI