Posts tagged with ‘gymnastics’

  • 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…)

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 25-08-2017

    - by Admin

    HAPPY BIRTHDAY TO SONIA “SONGEE” DA SILVA!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken kipping pull-ups

    B: 7 sets at 70% of that max

    *If you do not have a kipping pull-up, strength work

    B. CONDITIONING

    10 rounds for time of:
    10 push-ups
    100 single skips

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken bar muscle-ups

    B: 7 sets at 70% of that max

    *If you do not have a muscle up, work the progressions

    B. CONDITIONING

    10 rounds for time of:
    10 strict push-ups
    50 double unders (or 35 attempts)

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    - by Admin

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest

  • WOD Blog | Workout of the day

    TUESDAY 15-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JEAN-MARI ROSSOUW!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART – 5 reps

    -Superset with:

    Max dip support hold

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 25/15
    Knee tucks (15-12-6 TTB)

    *8 min cap

    LEVEL 2

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART  – 3 reps

    -Superset with:

    5 strict weighted dips

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 35/20
    TTB

    *8 min cap

    GI JOZI

    AMRAP 10:
    12 – 15 cal Ski Erg
    20 Air Squats

    Rest 2 min

    AMRAP 10
    12 – 15 cal Row
    30 DU’s / 50 singles

    Rest 2 min

    AMRAP 10:
    100m Sled Push
    20 Sit-ups