Author Archives: AB
LET’S GET AFTER IT
WORKOUT OF THE DAY
STRENGTH
3 sets of:
8 Weighted Step-ups (light)
CONDITIONING
A. KB flow WOD for quality, 4 rounds of:
10 Single arm thrusters
10 Goblet squat
5 Push-ups
B. Do you know DOMS?
In pairs, alternating full rounds, 8 rounds for time of:
15/10cal AB
10 Clusters 40/30kg
5 Burpees Over Bar
TODAY’S WOD PROUDLY BROUGHT TO YOU BY REACE
WORKOUT OF THE DAY
CONDITIONING
For time:
1km Run
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Row
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Assualt Bike
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
*Muscle Up Sub = 6 Pull Ups
T2B sub = 6 Strict Knee Raises
CHECK OUT THIS VIDEO ON “MOVEMENT”
At GEO we try to take you out of your comfort zone and often get you to move your body in ways that are unfamiliar to you. Through Animal Flow movements, accessory work and warm-ups, our intention is to expose you to something that is different to your “standard CrossFit movements”.
Some people embrace this. They acknowledge it for what it is – a time to play. A time to put the ego aside and make mistakes. A time to grow.
There are those who don’t really enjoy it because it exposes weaknesses, or fears, or they just simply do not see the connection between being able to move and control your body, with being able to move and control and external object (barbell, kettlebell).
Watch this video and see if you can draw some inspiration and motivation to just move your body.
WORKOUT OF THE DAY
STRENGTH
A. 7 sets of:
1 Back Squat
with a 3 sec pause at the bottom, building weight
B. 5 sets of:
3 Push Press
build to a moderate set of 3
CONDITIONING
Sprint WODS – move fast!
3 rounds with a 2 minute rest between sets:
5 Clean and Jerks 50/35kg
10 Box jumps
15 KBS
DT – AN OLD CLASSIC
Kareena has been making some steady improvements in her aggressiveness to improve her technique
WORKOUT OF THE DAY
STRENGTH
Backsquats
7RM test, you have 3 attempts once you are warmed up to get this!
CONDITIONING
5 rounds for time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
6 Jerks 70/50kg
NEED TO WORK ON YOUR PULL-UPS?
It’s good to turn your world upside down sometimes – it gives you a new perspective
WORKOUT OF THE DAY
GYMNASTICS
Spend 10-15 minutes on either;
Kipping Pull-ups
Butterfly Pull-ups
If you are happy with your kipping technique then do some weighted work:
5×6 Building weight in strict Pull-ups
OR
5×3 Strict Chest to Bars
CONDITIONING
Classic – 20 minute timecap
21-15-9
Deadlifts 100/70kg
Box jumps 24/20
Wallballs
