WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Front Squat
6×6 (70% 1RM – Wk2)
Score = Load.
then…
2) Complete 10 Rounds of:
30 DU’s
5 Deficit HSPU’s – depth (25 cm/15 cm) (kipping allowed)
2 Rope Climbs (4,1 m)
TC = 20 min
Score = Time or TC plus 1 sec/rep missed
* Scaling – 4 Rope climbs to 2 m OR Leg […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1A) Take 10 min to work up to a max for the day on the Snatch
1b) EMOM for 6 min complete 1 Snatch (90% of days max)
Score = Loads
2) AMRAP the following (BB – 70kg/49kg 0r 60% 1RM Snatch)
0-1 MIN: AMRAP Power Snatch
1-2 MIN: AMRAP […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Met Con Benchmark:
“Fight Gone Bad!”
Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
– after round 1, rest 1 min before starting the second round of the same exercises.
Complete 3 Round of the following stations:
1. Wall-ball: 9.1 kg […]
WOD
Trigger/Warm-up/Mobilise/Activate
1) Benchmark skill:
300 DU’s for time
Score = Time
Scaling Single-unders
then…
2) Gymnastics Bwenchmark:
Individual Event 2 2014 Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2014)
Max distance handstand walk – Time cap: 3 minutes
Notes:
Athletes will begin at the starting line and will walk as far as possible on their hands without their […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
Suggested Warm-up for 1 RM Testing:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
Do not attempt a 1RM on your old PB, rather set it up 2 kg or so heavier and hit that, then look to increase
appropriately further.
Any PB of 1-5 kg is good! Remember not to get greedy […]
Best of Luck to Dave, Dean & Aidan competing at Last Man Standing this Saturday and Sunday. Please see Rxit.co.za for leaderboard results!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Power Clean – Take 15 min to find your new 1RM
Score = Load
