CrossFit Blog

  1. 19
    Oct
    2015
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    Conditioning – Week beginning 19th October

    Monday       
           
    Strength 2   Strength 3 Oly 1
           
    Run 200m   Run 400m Row 500m
    12 Wall Balls   15 Wall Balls 5 Thrusters
    12 Ring Rows   15 Burpee Box Jumps 10 Pull Ups
    10 Burpee Box Jumps   Rest 1:1 15 Burpee Box Jumps
    Rest 1:1    3 – 4 Sets 3 – 4 Sets
    3 – 4 Sets      
           
    Tuesday      
           
    Strength 2   Strength 3  Oly 1
           
    Run 400m   Run 400m Run 400m
    50 Wall Balls   50 Wall Balls 50 Wall Balls
    40 KBS   40 KBS 40 KBS
    30 DU’S   30 DU’S 30 DU’S
    20 Push Ups   20 Push Ups 20 HSPU
    Run 400m   Run 400m Run 400m
           
    Wednesday      
           
    Strength 2   Strength 3 Oly 1
           
    10 Burpees   10 Burpees 10 Burpees
    10 KBS   10 KBS 10 Hang Power Snatch
    Max DU’s in remaining time of 90s   Max DU’s in remaining time of 90s Max DU’s in remaining time of 90s
    Rest 3:1    Rest 3:1  Rest 3:1 
    4 Sets   4 Sets 4 Sets
           
    Thursday      
           
    Strength 2   Strength 3 Oly 1
           
    AMRAP 15 Mins   AMRAP 15 Mins AMRAP 15 Mins
    Row/Run 200m   Row/Run 200m Row/Run 200m
    5 Wall Walk   5 Wall Walk 5 HSPU
    10 OH Walk Lunge Per side   10 OH Walk Lunge Per side 10 OH Walk Lunge Per side
    10 Deadbugs   10 Deadbugs 10 Deadbugs
           
    Friday      
           
    Strength 2   Strength 3 Oly 1
           
    AMRAP 10 Mins   AMRAP 10 Mins AMRAP 10 Mins
    5 Thrusters   5 Thrusters 5 Thrusters
    10 Burpees   10 Burpees 10 Burpees
    30 Double Unders   30 Double Unders 30 Double Unders
           
    Saturday      
           
    All Groups      
           
    5 Rounds      
           
    8 Front Squats (50/35)      
    4 Sled Pushes (40/20)      
    Rest 2:30      
  2. 11
    Oct
    2015
    0 comments

    Conditioning Week Mon 12th October

         
    Monday
         
         
    Strength 2 Strength 3 Oly 1
         
         
    Run 200m Run 400m Row 500m
    10 KBS 12 Box Jumps 5 Pull Ups
    15 Ring Rows 12 Burpees 10 Front Squats @ 60%
    15 Push Ups 12 KBS 5 Ring Dips
    Rest 1:1 Rest 1:1 Rest 1:1
    4 Sets 4 Sets 3 – 4 Sets
         
         
    Tuesday
         
         
         
    Strength 2 Strength 3 Oly 1
         
         
         
    15 Min AMRAP 15 Min AMRAP 15 Min AMRAP
    200m Run 200m Run 3 Power Cleans @ 60/35
    40 Wall Balls 40 Wall Balls 15 Row Cals
    30 KBS 30 KBS 15 Box Jump Step Downs
    20 Burpees 20 Burpees 30 DU’s
         
         
         
    Wednesday
         
         
         
    Strength 2 Strength 3 Oly 1
    30s S20H 30s S20H 30s G2OH
    30s Wall Ball 30s Wall Ball 30s Wall Ball
    Rest 3:1 Rest 3:1 Rest 3:1
    6 Sets 6 Sets 6 Sets
         
         
         
         
    Thursday
         
         
    Strength 2 Strength 3 Oly 1
         
         
    15min AMRAP 15min AMRAP 15min AMRAP
    100m Farmers Walk 100m Farmers Walk 5 HSPU
    4 TGU 4 TGU 10 Box Jumps
    10 Box Jumps 10 Box Jumps 5 MU Transitions
    30s Side Arch Per side 30s Side Arch Per side 12 Pistols
         
         
         
    Friday
         
         
         
    Strength 2 Strength 3 Oly 1
         
         
    Amrap 10mins Amrap 10mins Amrap 10mins
    5 DB S20H 5 S20H ” 45/25 5 S20H @ 50kg
    10 KBS 10 KBS 10 Deadlifts @ 50kg
    15 Box Jumps 15 Box Jumps 15 Box Jumps
         
         
         
         
    Saturday
         
         
         
         
    All Groups
         
         
    In Teams of 2/3
         
         
         
         
    8 Min Amrap
    Person A lockout at
    top of deadlift
    Person B Perform Max
     Burpees over the bar