As part of your initial introduction to CrossFit you pretty quickly hear about the almost mythical Rx. You may not instantly know what it means among all of the abbreviations and acronyms flying around the box, but it becomes pretty clear that the term applies to a high standard of physical exertion. It is sometimes...
Top 3 Recovery Techniques Do you train 3-5 times per week? Feel sore? Tired? Sluggish? What are you doing to actively speed-up /enhance your recovery? After all the person who recovers the fastest can train more and therefor improve their performance / desired results. Heck why do you think anabolic steroids are so popular in...
Looking for some equipment to help improve your training or decrease some of the 'badges of honour' (torn hands) which can arise (i.e. from multiple pull ups)? Well Sam runs us through some of the essential and non-essential equipment that he uses every day. Some things you just need in your life and others are...
A) CONDITIONING Run 4.6km (7 x 660m laps) for time No time cap B) STRENGTH 12min EMOM (odd/even) Rope climbs Hollow body holds
A) METCON 20min AMRAP 10 Overhead squat 40/30kg 10 Hang squat clean 10 Shoulders to overhead press 10 Chest to bar chin ups B) CONDITIONING 3 rounds 10 Calories 10 Burpees 4min Time cap
A) METCON For time 40 burpees then 4 rounds for time 100m Plate above head Rx 15/10 Adv 20/15kg 8 Deadlifts Rx70/50kg Adv 100/75 8 Ring dips 18min Time cap B) STRENGTH Sally push ups C) CONDITIONING 5min AMRAP - Calories on bike / rower (partners)
A) METCON For time 60 Calories Bike / Rower Then 1-2-3-4-5-6-7-8-9-10 DB Power Snatches (alt arm) Rx 15/10 Adv 22.5/15 Wall balls Rx 9/6kg Adv 12/9 Then 100 Double unders 25min Time cap B) Coaches abdominal circuit
Partner WOD A) For time 660m Run (not partner based) B) Partner drill 1 For time 3 rounds for time 10 sync burpees 20 power cleans Rx 40/30kg 10min Time cap C) Partner drill 2 For time 100/50 - 80/40 - 60/30 - 40/20 - 20/10 Double unders Sit ups 14min Time cap
A) METCON 4x4min AMRAP sets 35 Double unders 12 OHS Rx 40/30 Adv 50/40 10 Toes to bar Rest 60sec between sets. Record total completed rounds and reps for total score. B) STRENGTH 8min EMOM Rope climbs
1) METCON 15min AMRAP 2,4,6,8,10... ascending reps etc Hand Stand Push Up’s Power Clean 60/45kg Run 100m 2) STRENGTH 12min EMOM (odd/even) Front squat Push Press Note: bar must be taken from floor, aiming for 3-6 reps per round.