WITH GRACE

WORKOUT OF THE DAY

CONDITIONING

With Grace…..

A. Primer
12 minute EMOM
1) 5 clean Pulls w/focus on eccentric
2) 4 power cleans
3) 3 push jerk

1 minute rest

Grace
30 clean and jerks for time @60/40kg

Intent:
Today we will be doing Grace in what some would call a fatigued state, but I would call it a ‘primed’ state.

Initial primer:
-clean pulls with focus on eccentric in order to develop the skill of returning to a good position whilst doing touch and go reps. Ensure whilst lowering the weight you are keeping your chest up and keeping tension in your legs/quads as opposed to hamstrings and lower back.
-power cleans, priming the movement and practicing the lowering in a more controlled environment (ie. From shoulders as opposed to overhead).
-shoulder to overhead, priming the shoulders whilst also warming up the ‘plyometric’ reaction of the body to be able to absorb a load and transfer that stored up energy into the next rep. Ensure these are touch and go off the shoulders.

Ideally, the EMOM should be performed at whatever weight you are going to perform Grace at.

Grace:
Practice the skills you just primed under a more stressful environment. Do not just grip it and rip and throw everything out the window. Be mindful of your movements whilst adding some more speed and metabolic fatigue into the mix and see how your body reacts!

Learn Learn Learn!

– Coach DIaz

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Functional Bodybuilding

WORKOUT OF THE DAY

STRENGTH

Every 90 seconds for 18 Minutes

Alternating Movements:

1 – 16 KB Front Rack Reverse Lunges Alternating Legs

2 – 8 per arm Glute Bridge Single Arm DB Floor Press

3 – 8 per arm DB Chainsaw Rows

4 – 10 per arm Plank Banded Pull Throughs

Workout Intent: This is not a for time workout, nor is it an AMRAP, so take your time with the movements and train yourself to become more aware of what you’re actually doing. Train that mind to muscle connection. Focus on controlling the eccentric phase of the movements (downward phase or the lengthening of the muscle you’re targeting). All movements should be performed unbroken, so choose a weight that’s going to be challenging but not too challenging. Feel free to stick to the same weight for all sets or build in weight over the 3 sets

CONDITIONING

3 Rounds For Time:

10 Push Ups

10 Supinated Grip Pull Ups

10 Dual DB Power Cleans 20/15kg

10 DB Push Press 20/15kg

COME IN TO WORK ON YOUR GYMNASTICS

WORKOUT OF THE DAY

GYMNASTICS

Lets spend some time on HANDSTANDS and HANDSTAND WALKING

Handstand Drills

Kick ups

Wallclimb to wall

Box

Handstand walking:

Handstand Balance off boxes

Walking off boxes

Shoulder touches

“Find the wall”

Hip touches

25 minutes going through the basics

CONDITIONING

3 rounds for time:

10 Deadlifts 100kg/80kg

10m HS walk/10 HSPU

10 Wallballs

GETTING “OPEN” READY

Congratulations to these 3 weapons who represented GEO at the Two Eleven Games on the weekend.

You know that little competition that happens every year around February/March? The CrossFit Open? Well we are going to start prepping you for it now.

WORKOUT OF THE DAY

STRENGTH

Touch and Go Power Snatches

1×3 50%

1×3 55%

1×3 60%

1×3 70%

1×2 75%

CONDITIONING

Dumbell WOD

30-20-10

Alternating Dumbbell Snatches 25/15kg

400m Run

Box Jumps

ENJOY OUR WEEKEND!

WORKOUT OF THE DAY

STRENGTH

Overhead squat technique

5×3 reps

*focusing on an upright position with torso

CONDITIONING

8 minute AMRAP

5 OHS 40/30kg

10 Burpees box jumps

30 Double unders

Rest 3 minutes

For time:

800m Run

20 Med Ball Cleans

400m Run

10 Med Ball Cleans

100m Sprint

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