Posts tagged with ‘static hold’

  • WOD Blog | Workout of the day

    WEDNESDAY 11-07-2018

    - by Admin

    A. ODD OBJECT CONDITIONING

    Zercher barbell clean
    8 x 3, ascending load

    B. LOWER BODY ACCESSORY WORK

    Straddle glute hold
    5 x 30 sec hold

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    WEDNESDAY 19-04-17

    - by Admin

    HAPPY BIRTHDAY TO SHARON O’REAGAN!

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall > chest away from wall
    – Time your max duration chest to wall HS hold

     

    B. CONDITIONING

    10-1 reps for time of:
    Push press
    Reverse lunges/leg

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    Handstand walk development
    – If you are able to HSW, work on getting heels/toes together and legs straight
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    10-1 reps for time of:
    Push press
    Pistols/leg

     

  • WOD Blog | Workout of the day

    TUESDAY 11-04-17

    - by Admin

    HAPPY BIRTHDAY TO LEANE VLETTER AND JESSICA LANGLANDS!

    CrossFit

    A. CHALLENGE FITNESS TEST

    For time:
    100 double unders
    30 pull-ups
    30 push presses
    50 box jumps, 24/20

    B. GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 6 rounds:
    Static hold at the top of a pull-up
    -Static hang
    -Static hang w/feet on box

    LEVEL 2

    Every 30 seconds for 6 minutes:
    1-3 Strict Ring Muscle-ups
    -Strict w/ feet on ground
    -Russian dips on box

     

    GI JOZI

    A. MIDLINE

    Buddy Leg Throws
    6-8 sets- 15-20 reps
    *don’t let feet touch the ground

    B. CONDITIONING

    For time:
    20-18-16-14…..2 wall balls
    Alternating with
    2-4-6-8-10…..20 ring rows

    Perform 35 double unders/80 single skips between each Round.

     

  • WOD Blog | Workout of the day

    TUESDAY 22-11-16

    - by Admin

    CROSSFIT

    A. CONDITIONING

    In pairs, complete as many rounds as possible in 30 minutes of:

    400m med ball run, 10/7kg
    Static farmer’s hold with 2 x KB OR BB, AHAP

    One partner completes the 400m carry as fast as possible. While they run the other partner holds the KBs.

    Everytime the KBs are rested during that time the athlete must perform 5 burpees.

     

    GI JOZI

    In team of 3, complete as many reps as possible in 30 minutes of:
    1: 300m Row (pacesetter)
    2: Turkish get up
    3: Burpee