Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    MONDAY 09-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 DB/KB push press
    14 DB/KB reverse lunges, 14 reps

    LEVEL 2

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 HSPU
    45/30kg front rack reverse lunge, 14 reps

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  • WOD Blog | Workout of the day

    WEDNESDAY 28-03-2018

    - by Admin

    PLEASE NOTE THAT WE WILL BE CLOSED ON FRIDAY 30 MARCH, AND WILL HAVE ONE GI JOZI CLASS AT 08:00 ON SATURDAY 31 MARCH 2018!

    HAPPY BIRTHDAY TO JANE MCKINNON!

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU

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  • WOD Blog | Workout of the day

    WEDNESDAY 28-03-2018

    - by Admin

    HAPPY BIRTHDAY TO JANE MCKINNON!

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU

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  • WOD Blog | Workout of the day

    FRIDAY 16-03-2018

    - by Admin

    CROSSFIT GAMES OPEN 2018 – Workout 18.4

    SCALED

    For time:

    21 deadlifts, (61 / 43 kgs)
    21 hand release push-ups
    15 deadlifts, (61 / 43 kgs)
    15 hand release push-ups
    9 deadlifts, (61 / 43 kgs)
    9 hand release push-ups
    21 deadlifts, (83 / 61 kgs)
    50-ft. bear walk
    15 deadlifts, (83 / 61 kgs)
    50-ft. bear walk
    9 deadlifts, (83 / 61 kgs)
    50-ft. bear walk

    RX’D

    For time:

    21 deadlifts, (102/70 kgs)
    21 handstand push-ups
    15 deadlifts, (102/70 kgs)
    15 handstand push-ups
    9 deadlifts, (102/70 kgs)
    9 handstand push-ups
    21 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk
    15 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk
    9 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk

    Time cap: 9 min.

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  • WOD Blog | Workout of the day

    TUESDAY 06-03-2018

    - by Admin

    HAPPY BIRTHDAY TO MATOULA KAPATOS!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 giant sets of:
    30 sec dip support (box/rings)
    15 V-sits
    30 shoulder taps/arm (in push-up)
    -Rest 60 sec-

    B. CONDITIONING

    AMRAP 14:
    7 push-ups
    14 ball slams
    21 air squats
    200m run

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 giant sets of:
    3-5 reps of ring MU progressions*
    1-1-1 eccentric HSPU
    30 sec L-hang
    -Rest 60 sec-

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    9 back squats, 65/45 (taken from the ground)
    75 double unders

    GI JOZI

    2 Rounds – Tabata : 8 intervals p/ movement
    Air Bike
    Ab mat Sit ups
    Ski Erg
    Russian Twist
    Burpee Pull ups

    Rotate only after 8, rest 1 min btwn movements

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