Posts tagged with ‘sumo deadlift’

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

  • WOD Blog | Workout of the day

    THURSDAY 18-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    8 sets of:
    4 x 10m shuttle sprints, fast
    200m jog, easy pace

    B. CONDITIONING

    5 x 750m row w/ 1 min rest

    The aim is to work at 70-80% effort all the way through. First set at 70% and then gradually increase pace so that each effort is faster.

    CROSSFIT

    A. STRENGTH CONDITIONING

    4 rounds of:
    3 sumo deadlift, build to your heaviest 3 for the day
    Rest 30 sec
    15 unbroken HSPU
    Rest 30 sec
    12 DB bent over rows, 2 x DBs (all heavy)

    Rest 60 sec before starting the next round

    B. CONDITIONING

    3 rounds of:
    10 sandbag/D-ball/Stone ground to shoulder cleans, 65/45kg
    50m front carry with the same object
    200m run

    Rest 1 min between rounds

  • WOD Blog | Workout of the day

    FRIDAY 28-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    MONDAY 13-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LEIGH-ANNE HENDERSON!

    LEVEL 1

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Box dips
    5 x 8

    B. GYMNASTICS CONDITIONING

    1-2 wall walks + 30 sec HS hold
    Rest 30 seconds
    3-5 ‘ball-ups’
    Rest 30 seconds
    4 rounds

    LEVEL 2

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict ring dip
    Max @ 2212

    B. GYMNASTICS CONDITIONING

    EMOM 12:
    1: Freestanding HSPU practise (1-3 reps)
    2: 10-15m HS walk
    3: 2 back levers
    (move as far into the lever as you can, pause, return to inverted hang, repeat)