Friday041116

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CrossFit Liftoff will be in the 5.30pm and the 6.30pm classes tonight. We will conduct both lifts plus the workout in both classes.

Fitness Performance Pre Work
It’s about that time to work on something of choice, your “goat”.
10 minutes to focus on:
*Strength *Party Pump (curls, skull crushers, bench) *Skill *Flexibility/Mobility
*Conditioning *Core Work

Fitness Performance Workout
For time:
50m Bear Crawl
20 HEAVY Goblet Squats
40 Supermans
60 Medball Side Toss (30x each side)
80 Reverse Lunges
100 Double Unders
50m Bear Crawl

Thursday031116

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Merinda

Fitness Performance Oly Work
Pick your lift for the IWT ground to overhead (snatch, cluster, clean and jerk) and work up to something Heavy (not trying to max) and complete 3×1 at that heavy weight, no misses!

Fitness Performance Interval Weight Training
3 Rounds of:
2 Consecutive SPRINT Suicides (5m, 10m 15m, 20m)
5 Ground to Overhead (snatch, cluster, clean and jerk) @ 65%
30 Sec Max Step Ups 20”
20 Cal Row
Rest 1 minute
Max Burpees in 1 min 🙂
Rest 2 minutes

Post Work
Post Work: Cool down row at conversational pace. Prone Cobra, Scorpions, Pigeon Stretch.

Wednesday021116

dsp-ninjawars2016-2482

Lynne

Fitness Performance Strength Work
1. 3×3 Strict Press
2.a. 3×5 Push Press
2.b. 3×5 Strict Pull Ups
**no bands, use a partner to help, no lower count, go weighted if you can**
**Superset Push press and pull ups**

Fitness Performance Workout
Complete the following for time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps 20/24”
Toes to bar

Post Work
Recovery jog/row.
Roll quads and calves.
Couch Stretch 1 min each leg.

Tuesday011116

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Abby

Fitness Performance Skill Work
15-20 Min AMRAP
1-3 Rope Climbs
8 Pistols (4 each leg)
30 sec Ring Support (scale box support)
5 Deck Squats (scale: use counter weight)
8 Bar Taps
Max Headstand OR Handstand Hold
1min Skill Practice of Choice

Fitness Performance Workout
“Tabata Mash Up”
Sit Ups (8 Rounds) and Jumping Lunges (8 rounds)
100 Kettlebell Swings 24/16kg
Double Unders (8 Rounds) and Push Ups (8 Rounds)
**Alternate movements for a total of 16 rounds
**20 sec on, 10 sec off

Post Work
Cool Down Row
Prone Cobra
Pec stretch in rig
Samson Stretch