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Friday 22nd May


Please try and be slightly warmed up and ready to go for this right at the start of class by hitting a quick couple of jogs or skips and a bit of stretching. If you don't have the spare time be sure to take it steady on the 1KM run.


Weakness Warm-up

1KM Run


Stretch:

Hamstring stretch legs up wall, groin stretch legs up wall, pigeon stretch legs up wall, ankles on each side 30 seconds, 10 superman snaps.


Strength

Back Squat

Warm up sets:

1x8 reps @50% of max – Slow controlled pause squats

1x6 reps @75% of max – Focus on speed

Working sets:

3x9 reps every 2 minutes, weight should be around 80% of max


WOD

AMRAP 14 Minutes

7 muscle ups / 14 ring dips / 21 box or bench dips

50 wallballs or light thrusters

100 double unders or single skips

Extras: Please choose one of the following based on perceived weakness

Accessory

4 Rounds

Not For Time

Accumulate :15 Freestanding HS Hold

Accumulate :30 Max Rep HS Shoulder Taps


Interval

Every 3 Minutes for 12 Minutes (4 Rounds)

15 Kettlebell Swings 32/24kg

21 Burpees

15 Kettlebell Swings


KTB

For Time

30/25 Calorie Ski

30/18 Calories on Assault Bike

Rest 3:00

25/21 Calorie Ski

25/15 Calories on Assault Bike

Rest 3:00

20/15 Calorie Ski

20/12 Calories on Assault Bike

Rest 3:00

15/12 Calorie Ski

15/9 Calories on Assault Bike

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