- Monday to Friday 27th to the 1st of JulyDELOAD WEEK Monday 1. back squat – 3 by 5 at 40/50/60% 2. emom by 12 – 4 lateral bar burpees + max thrusters 35/25kg = score is thrusters 3. max plank Tuesday 1. 1.1k run 60 situps 30 hang […]
- Monday to Friday 27th to the 1st of July
By Exercise/9+------+ back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest lunges medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows rope climbs Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee Wallballs
Meal of the day
CrossFit in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Tag Archives: handstand pushups
W.O.D 20 minutes to work up to a 3 rep max press then AMRAP 12 minutes 1 handstand pushup 2 toes to bar 2 hanstand pushups 4 toes to bar 3 hspu 6 t2b 1 hspu 2 t2b 2 hspu [...]
W.O.D AMRAP 15 minutes 1 hanstand pushup 1 strict pullup 2 2 3 3 4 4 5 5 then back to 1 again and so on until the 15 minutes are up. your score is your total reps.