Posts tagged with ‘gymnastics’

  • WOD Blog | Workout of the day

    FRIDAY 20-04-2018

    - by Admin

    PLEASE REMEMBER TO DROP BY FOR OUR AUTUMN THROWDOWN TAKING PLACE AT CFJ EAST, TOMORROW, SATURDAY 21 APRIL FROM 09:30!

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 18-04-2018

    - by Admin

    LEVEL 1

    A1. STRENGTH TEST 2

    Deadlift
    5RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Max duration handstand hold
    1-2 attempts

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    SDHP, 45/30
    Push press, 45/30

    LEVEL 2

    A1. STRENGTH TEST 2

    Deadlift
    3RM in 20 minutes

    A2. GYMNASTICS PUSH TEST 2

    Strict deficit HSPU
    1RM (centimeters)
    Work up to your deepest deficit for 1 rep.

    If you can already get shoulders to hands, go for max unbroken reps at that deficit.

    B. CONDITIONING TEST 2

    21-15-9 reps for time of:
    Power clean, 85/60
    HSPU

  • 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

    WEDNESDAY 11-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

    AMRAP 15:
    21 med ball sit-ups
    14 one-arm DB push press, 20/10

    Alternate arms every 7 reps

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

     

    AMRAP 15:
    21 DB sit-ups, 25/15
    14 one-arm DB push jerks, 25/15*

    Alternate arms EVERY REP

  • 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