top of page

Search

CrossFit | Jun 22 - 27

Coach Ivan
2 days ago
1 min read

Monday Strength & WOD

Warm-Up

2 Rounds of:

1min Row

5 Inch Warms

10 Pull-ups Kipps

Strength

E2MOM for 10min

Clean (Building up to WOD starting weight)

WOD

EVERY 3 MINS X 4 SETS

20 T2B

60 DOUBLE UNDERS

THEN IN THE REMAINING TIME

BUILD TO A 1RM CLEAN

BAR MAY BE PRE LOADED TO OPENING WEIGHT
SCALED: HANGING KNEE RAISE / 80 SINGLE

UNDERS

Tuesday Strength & Conditioning

Warm-Up

250 Meter Run

8 Quad-Pulls + Spiderman (4 each legs)

10 PVC Shoulders Rolls

250 Meter Run

8 Barbell Thrusters

10 PVC Shoulder Rolls

250 Meter Run

Strength

E2MOM for 10min

2 Thrusters @ 50% of Front Squat Max

WOD

3 Rounds of:

500 Meter Run

10 Devils Press 50s/35s

12 DB Front Rack Walking Lunges 50s/35s

Wednesday Skill & Conditioning

Warm-Up

2 Rounds of:

2 Minute Row

30 Second Barbell Over Head Hold

30 Second Around the world ball slams

Skill

E2MOM

30 Sec. Free HandStand Hold or Wallwalk + Hold

Conditioning

Every 5 minutes for 5 Rounds

20/15 Cal Row

50' Hand Stand Walk or Bear Crawl

10 Box Jumps 30"/24"

Recent Posts

Strength | Jun 22 - 27

Week 2 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 60 - 65 % Primary Strength Deadlift 5x5 @ 70% Posterior Super-set 3 Rounds 10 Nordic Curls 10 Barbell Bent Over Rows

Strength | Jun 15 - 20

Week 1 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 60% Primary Strength Deadlift 5x5 @ 70% Core & Stability 3 Rounds 10 Ab Barbell Rollouts 30s Side Plank/side 50' Fron

CrossFit | Jun 15 - 20

Monday, Strength & WOD Warm-up 2 Rounds of: 250 Meter Run 30 Double Unders 10 BB Clusters 45/35 Strength E2MOM: 1 Clean & Jerk (building) WOD 4 Rounds for Time: 250 Meter Run 3 Bear Complex (@ 85% of

bottom of page