HAPPY BIRTHDAY TO COACH COBUS McCABE!
A. ROWING SKILL
B. W/UP & TECHNIQUE DRILLING
6 x 10 strokes at max effort on a damper setting of 10
-Rest 20 secs, aim for a consistent split across all 6 sets
2 x 3km w/ 4 min rest
Stroke rate (SR) for first and second intervals should be 24 & 26
10 Rounds For Time:
20 DB Cleans
10 Burpee Box Jumps
B. MIDLINE FINISHER – groups of 4
30 sec weighted plank ( heavy)
15 x Sit up
10/10 Russian Twist
Alternating tabata- 10 rounds of each
Buddy patty cake plank
Buddy leg circles
21 double unders
15 wall balls
9 TTB/ knee tucks/knee raises
REST 1 MINUTES BETWEEN ROUNDS.
WEEK 6 of 12
1 rep OTM x 5 at each load:
1 rep OTM x 3 at each load:
3×3, 85% (from racks)
No extra rest between loads.
This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
A failed lift is still a rep. Do not reattempt in the minute.
HAPPY BIRTHDAY TO TALANA ABRAHAMSE!
Accumulate 3-5 minutes in plank
-Add weight if needed
In teams of 6, with 2 people at each station
2 min work: 30 sec rest
-40m sled push- pair alternates every 40m
-40m double KB OH carry- alt every 40m
– 30 double unders/50 single skips
Row 10 000 meters
Post time to comments.
WHAT DO YOU DO FOR A JOB?
I am a Biokineticist
HOW LONG HAVE YOU BEEN TRAINING AT CFJ?
Since October 2014
HOW DID YOU FIRST HEAR ABOUT CrossFit?
From my dear friend Candice Coetzee.
WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
I can now do a pistol squat on my right leg, still working on the left… haha! I am able to string together more than one T2B… 🙂 🙂 🙂
WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
I am significantly stronger and just more capable in general.
Burpees! (Don’t ask!)
WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
My upper body strength is dead average, haha, so I battle with a lot of the body weight components of CrossFit.
LIST SOME OF YOUR BIG GOALS.
I would like to deadlift 100kg and do a muscle up.
WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
I try and stick to a balanced diet but I have a weak spot for chocolate and wine. 🙂
IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?
AB De Villiers
WHO INSPIRES YOU AT CFJ?
The girls of the 16:30 class. 🙂
TELL US SOMETHING WE DON’T KNOW ABOUT YOU.
I am of French and English descent.
HAPPY BIRTHDAY TO J.D. VAN WYK & ANTON HEYMAN!!
We often program workouts that aren’t timed or for reps, or don’t have any prescribed or recommended loads. When taking those factors out we often find you moving better than ever. Today’s workout is one of those. You choose the load on the deadlift and press and are only timed on the plank. The workout is programmed to be a midline buster, and the pull from the ground is necessary for posterior chain development after all the squat-based movements this week.
5 giant sets for quality:
3 strict press
30 sec plank hold
Work in groups of 3 but move in the above order.
Work AHAFP for the deadlift and press.
Keep rest between movements minimal and rest as needed between rounds.
Post results to comments.
Posts tagged with ‘plank’