1km Row re-test
set dampener to #5 (last tested on 18/02/18)
STRENGTH/POWER
Push press 3, 3, 3, 3, 3
CONDITIONING
Scaled:
3 rounds
500m row
21 bar facing burpees
12 thrusters @ 40/30kg
Rx:
500m row
21 thrusters @ 50/35kg
500m row
15 thrusters @ 60/40kg
500m row
9 thrusters @ 75/45kg
SKILL
HSPU
EMOM x 10min (scaled levels according to your skill):
1. DB seated strict press
2. HS hold
3. Slow lower full range
4. Strict to ab mat/s
Level 2
EMOM x 10min
3 strict HSPU into 5 kipping HSPU
POWER
Hang Power Clean
3, 2, 2, 1, 1, 1 reps; rest 90sec between
CONDITIONING
Scaled:
AMRAP 16min
10 Box Jumps @ 24″/20″
20 V-Ups
30 Hang Power Clean/KB Swing
20 Wall Balls/Goblet Squats
10 Burpees
Rx:
AMRAP 16min
10 Burpee Box Jumps @ 30″/24″
20 T2B
30 Hang Powerclean @ 60/40kg
20 Wall Balls
10 Burpee Pull Ups
Row Conditioning / Deload for Friday CrossFit Open 18.3
A. Teams of 2-3 (2 preferred) – 1 person working at a time
8 rounds each of 150m row dampener #7
* Aim: Count the strokes/pulls it takes each round and take note of this, aim is working on the efficient rowing technique we have been working on with leg + hip drive and long pull
B. Conditioning (24 min)
3 Rounds of:
2min AMRAP – Row
2min AMRAP – 10 wall balls + 1 short length gym bear crawl
2min AMRAP – Bike
30 sec Side plank per side
60 sec rest
C. QL stretching/foam rolling
DetailsA. “The Fives” (25 min cap)
5 Rounds for Time
5 cal bike
5 Deadlifts @ 60/40kg
5 burpees
5 cal row
5 Shoulder to Overhead @ 60/40kg
5 burpees
5 cal ski
5 Power Snatches @ 60/40kg
5 burpees
B. Romanian Deadlifts 3 reps x 4 @ 6011
same tempo, less reps, focus on hamstrings, heavier than last week
Client of the Month for February 2018 is Annalisa Pestrin! Meet Anna, one of our most friendliest personal training clients around, from time she’ll pop in and do a CrossFit session in the mornings. Although she can be soft spoken, she actually pumps out sessions pretty hard, and has strengths numbers climbing in her PT…
DetailsPull Up/Squat Focus
A. Every 2 min x 5
COMP: 3 Strict Pull Up, 4 C2B Pull Up, 5 Kipping/Butterfly Pull Up
RX: 1 Strict Pull Up, 2 C2B Pull Up, 3 Kipping/Butterfly Pull Up
Fitness: 2-3 Negative Pull Ups 10 secs down, 1 foot on box assisted negative if cannot
B. “Havana” (25 min AMRAP)
150 DU
50 Push Ups
15 Power Cleans @ 80kg/55kg
Scaled:
75 singles
20 box push ups
10 power cleans
C. Hurdlers hamstring stretch with band, 3 min/side x2
DetailsA. 3 rounds for quality
40 sec Jefferson curl hold
5 tall jumps
15 – 30 Sec HS hold facing away from wall
B. EMOM
#1 – 2 Squat Cleans @ 80/60kg
#2 – 5 – 10 Ring Dips
#3 – 10 – 15 Kipping/Butterfly Pull Ups
X 4 rounds = 12 minutes
SCALED
#1 – 4 Squat Cleans (if lighter than 70/50kg)
#2 – 5-10 Strict Push Ups
#3 – 5-10 Banded Strict Pull Ups
x 4 rounds = 12 minutes
C. Tabata Jumping Squats
20:10 x 8
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