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SKILL WORK and a GRIPPY METCON

WORKOUT OF THE DAY

SKILL

Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.

A. 8 minute EMOM

1 – Rolling Bar muscle drill on foam roller x 5 reps

2 – Kipping swing with band x5

B. 9 minute EMOM

1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3

2 – Dips from bench or rack x7 reps/Dips on vert bar x 6

3 – Double DB row x 7 reps

CONDITIONING

For time:

30-25-20-15-10

Hang power cleans 50/30kg

60-50-40-30-20

Double Unders

***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.

 

 

 

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A FEW DIFFERENT STRATEGIES FOR 19.4.

Today we will hit the second last workout of the Open.  We are nearly there.  Depending on your goals, you may want to approach this in a few different ways.

If you have your Bar Muscle Ups, then go at a reasonable pace through workout 1 to give yourself maximum time to knock out as many BMU reps as possible.  Don’t go too hard though because you might blow a gasket and have nothing left in the tank for the BMU’s.

If you are close to getting a BMU and today may be the first one, then I would suggest dialling things back a little through workout 1 so that you are as fresh as possible for the second workout.  Just getting one BMU will be a huge win!

If you pretty sure no mater what, you are not going to get a BMU today, then your job is to redline through workout 1 and finish it as quickly as possible!  Put the foot down and hang on for as long as you can, that way you get a good tiebreak time which will put you ahead of everyone else who doesn’t get a BMU.  Have your 3 min rest and then spend the remainder of the time trying for a BMU.  You might surprise yourself.

The same strategy applies to those doing pull-up instead of BMU’s.

Good luck to everyone coming in to have a go!

WORKOUT OF THE DAY

CONDITIONING

19.4

3 rounds of:

10 Snatches 43/29kg

12 Burpees over Bar

then rest 3 mins, before continuing with

3 rounds of:

10 Bar Muscle Ups (scaled to Pulll-ups)

12 Burpees over Bar

 

TODAY’S WORKSHOP WILL BE THE CLEAN AND JERK

This time last year during the Open

The 9AM WORKSHOP WILL FOCUS TODAY ON THE CLEAN AND JERK

WORKOUT OF THE DAY

STRENGTH

1RM Snatch grip deadlift

CONDITIONING

20 minute EMOM:

1 – 12 Deadlifts 90/60kg

2 – 10 Box jumps 24/20”

3 – 7 Burpee Pull-ups

4 – 15 Dumbbell Push presses 20/15kg

FOCUSSING ON QUALITY MOVEMENT

WORKOUT OF THE DAY

Movement supersets

3 sets of:

12 Kettlebell Front Rack Reverse Lunges (6 each leg)

20s bottom of squat hold with KB’s

1 min Rest between sets

3 sets of:

12 Single leg RDL’s (6 each leg)

20s bottom of Push-Up Hold (or as low as possible)

1 min Rest between sets

3 sets of:

40m Double KB Overhead Carry

30s Hollow Hold

1 min Rest between sets

OPTIONAL WORKOUT

4 rounds of:

20 Russian KBS 32/24kg

15 Burpees

200m Run

OPTIONAL MOBILITY

Barbell quad smash

Barbell hamstring smash

Accumulate 1 minute in a supinated hang

Accumulate 3 minutes in bottom of squat

2 minutes each leg couch stretch

WORKING ON SOME OVERHEAD PRESSING STRENGTH TODAY

Ian and Jake – Father and Son bonding time

WORKOUT OF THE DAY

STRENGTH

A. Shoulder to overhead cycling

5 x 5 Touch and Go Push Jerks

*Building to a heavy 5RM

B. 3 Super sets of:

5 Behind The Neck Strict Press

5 DB Skull Crusher

CONDITIONING

Mid range conditioning

8 minute AMRAP of:

30 Dumbbell Snatches 20/15kg

20 Burpee Pull-ups

10m Handstand Walk/7 HSPU/Pike HSPU

 

NEWS AND EVENTS

  • This week’s Saturday Workshop will focus on the Clean.  Bunnings will be looking after it so come in and get some tips from the guru.  Class kicks off at 9am.
  • Good luck to Mel Jenkins, Dom Grinter and Kaino who are all competing this week in the Masters HQ comp out at Annangrove this weekend.
  • Saturday 9 February – Spartan Sprint Race at Homebush Bay
  • Friday 22 February – The CrossFit Open begins for GEO.  We’ll be running the Open workouts every Friday night from 5.15pm, and during all of the regular classes on the following Monday.  This will be the format for 5 weeks.  Have you registered yet?

 

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