Blog Archives
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
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
TIME TO CATCH A WAVE
WORKOUT OF THE DAY
STRENGTH
“Clean & Jerk Waves”
Starting at 60% of your 1RM
0-1:30 5 reps at 60%
1:30 – 3:00 5 reps at 70%
3:00-4:30 4 reps at 75%
4:30 – 6:00 3 reps at 80%
6:00- 7:30 2 reps at 90%
7:30- 9:00 1 rep at 95%
9:00-10:30 1 rep at 100% of 1RM
10:30 – 12 1 rep at 102-105%
***RECORD FINAL WEIGHT
CONDITIONING
KB WOD
3 rounds of:
20 Single Arm Thrusters 24/16kg
20 Front Rack Lunges (10 on right 10 on left)
20 Single Arm Swings
MOBILITY
Acquire a 2 minute Hang
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
