Posts tagged rydalmere
Workouts October 16 - 21

Monday

Warm Up
3 Rounds
10 Squats
10 Push Ups
10 Pass Overs
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance

A/  Testing
Snatch
EM x 15
1 x  Snatch
Build to a heavy rep

B/AMRAP 8
4 Deadlifts 140/95
6 Bar Muscle Ups

*Scale weight and to Jumping Bar Muscle Ups as req


Tuesday

Warm Up
Coaches Choice

A/Testing
 E2M x 12
a.200m Run
b.30 Cal Bike
c. 40 Cal Row 

*AMREP Burpees in remaining time of each round
*Score is total burpees.
Scale to
a.150m Run
b. 20 Cal Bike
c. 30 Cal Row
 

Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position

A/  Testing
Clean & Jerk
EM x 15
1 x  Clean & Jerk
Build to a heavy rep

B/4 RFT
20 Shoulder to Overhead 40/27.5
15 Toes To Bar

*Scale to knee raises as req
10 Min time Cap


Thursday

Warm Up
Ankle & Hip Mobility
Structured

A/ Skill
Single leg squat Progressions

B/ For time
60 single-leg squats, alternating
50 wall-balls 20/14
40 box jumps, 24-in. box
30 deadlifts 80/55
20 power cleans 80/55
10 front squats 80/55

*18 Minute Time Cap
https://journal.crossfit.com/article/the-pistol
 

Friday

Warm Up
Rowling

Partner  WOD
AMRAP 25
25 steps Single Arm Overhead Lunge 17.5/12.5
25 Cal Row
25 DB Weighted Sit Ups 17.5/12.5

Partners alternate between movements although cannot partition reps.

Testing Week September 4 - September 9


Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups

A/  Testing
500m Row for time
Max effort time trial

B/Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/ Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes

Wednesday

Warm Up
Durante Core

A/ Skills
HSPU Kipping technique & refinement
- Ground
-Wall
- Kicking Up into headstand
- Kipping from headstand to wall
 Then
EM x 5
3 x 5 second negative HSPU + Kip Up

B/ 4 RFT
30 Wall Balls 20/14
20/15  Cal Bike

*15 min time cap

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/ Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack

Friday

Warm Up
Coaches Choice
Fun Team game

A/ Partner WOD
AMRAP  24
P1 400m Run
P2 30 Alternating DB Snatches 25/17.5
P3 20 Burpees

For total reps
Can only change once all partners have completed required reps.
 

Workouts July 31 - August 4

Monday

Warm Up
3 Rounds
30 seconds at each
Scapula Pull Up retraction
Ring Rows
Pass Overs
Scapula Push Ups


A/ E2M x 5
5 x Pull Ups @ approx 70% of 3RM
*same weight all sets
OR
5 x 5 second eccentric pull up

B/ EM x 20
a. 8-10 BB Bent over rows supinated grip
b. 8-10/side DB cuban press
c. 8-10 BB Upright row
d. Rest

Tuesday

Warm Up
Barbell Skills
+
Burgener Warm Up

A/ Skill
EM x 5
3 x Heaving Snatch Balance *from the floor building in weight
EM x 5
2 x Hang Snatch *build weight as form allows
EM x 5
1 x Hang Snatch *Build in weight as form allows

Wednesday

Warm Up
Coaches Choice

A/ Partner WOD
E7M x 4
21 Cal Bike
15 Burpee Box overs
9 DB Cleans 50/35

*P1 goes then P2 follows immediately after on bike
*Score is total time of the 4 rounds

Thursday

Warm Up
KB Warm Up
+
10 sit ups & 10 Back extensions

A/  E2M x 5
5 x Deadlift @ approx 80% of 3RM
*same weight all sets

B/ EM x 20
a. 8-10 3 second pause front squats
b. 8-10 DB stiff leg deadlifts
c. 8-10/ side RFE split squats
d. Rest

Friday

Warm Up
Skills
EMOM x 10
a. 8-10 Beat swings *Rings for advanced
b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

A/ Triple G Chipper
For time:
100 pull-ups* RIng Rows
80 GHD sit-ups *Sit Ups
60 one-legged squats, alternating *to a target
40-cal. row
20 dumbbell push presses 50/35

Time cap: 28 minutes
https://games.crossfit.com/workouts/games/2017#events-details

Saturday

TBA - CrossFit Games Workout
*Teams Workout!!