2019/12/12
THU
＜CrossFit＞
W-up:
Agility
Turkish get Up
Gymnastic:
Hand Stand Push Up Progression
then
3x5 Pike push up, box push up, Negative HSPU
WOD:
15-9-6
HSPU
BB Front SQ（70/50）
Buyout 500m Row
Scaled: DB Strict Press
c-down
＜HIIT＞
W-up:
Agility
WOD2:
24mins AMRAP
250m Row
15 Pronated Ring Rows
15 KB Swings (24/20)
15 KB Front Rack Lunge R
15 "" L
15 Sit ups
:Goal 4Rds
c-down
2019/12/11
WED
＜CrossFit＞
W-up:
Coach's choice
Shoulder Mobility
Strength:
Press
Find today's 1RM/3RM
5-3-1
WOD:
33-22-11
50-50-50
One DB OH Lunges(15/10)
Sit Ups
DUs
*50DUs after each sit ups
Rx'd +: 22.5/ 15
c-down
＜HIIT＞
W-up:
Mobility and banded exercise(tube)
WOD1:
Back Squat
Find 3 RM
or
4x10
WOD2:
Partner WOD
P1 4mins AMRAP on ROW
P2 4mins DUs,
*everytime you break or miss 1 burpee
1min break between
*score total Cals on Rower
c-down
2019/12/10
TUE
＜CrossFit＞
W-up:
Coach's choice
Banded exercise
(Ham, Glutes, activation)
Strength:
DeadLift
1RM
Beginner：3RM
*10-8-6-4-2 then find today's 1 RM
WOD:
21-15-9 (12mins time cap)
DL(60/45)
Wall Ball(10/8)
c-down
＜HIIT＞
W-up:
Ladder and mobility
WOD1:
8EMON
O: 14 DBs STEP UP
E: 20 Sit Ups
Finisher:
12EMON
1: Cals on Rower
2:Burpee
3: Weighted Sit Up
*1mins rest betwee set
**Athelte finish @50sec and move
c-down
2019/12/09
MON
＜CrossFit＞
W-up:
Coach's choice
Banded exercise
(Ham, Glutes, activation)
OH mobility
Strength:
10mins Running Clock Practice
Power Snatch 5*3
* Building up heavy
WOD:
3rds for time (14mins time cap)
15 snatch(42.5/30)
15 Burpees
15 T2B
c-down
＜HIIT＞
W-up:
Ladder and mobility
WOD1:
Tabata x2
KB Swing
Burpee
Air squat
Jumping Lunge
*score every reps of each movement
*the same movement for 1min (20sec on/10 sec offx2) , then move to next movement
*rest 2 min then repeat
Finisher:
Tabata Core for 2mins x4
20sec on/10sec off x4 then 1mins rest, repeat.
Sit up
weighted Russian twist
K2C
Side Crunch(heel touches)
c-down
