crossFit Huntsman Workout of the Day 29/04/14

Warm up:

3x10 Passover
3x10 OHS
3x3 Behind the neck split jerk
2x20 Lunges forwards and back

Specific warm up:

Death by farmers carry

min 1 15m farmers carry
min 2 2x15m   "    "
min 3 3x15m   "    "
Until failure
M= 16kg+
W= 10kg+

Work up to heavy single squat clean thruster

Then

WOD

10min AMRAP

3 Squat clean thrusters @ 60/75% 1rm C&J
10 Wall balls

CrossFit Huntsman Workout of the Day 28/04/14

Warm up:

60sec Couch stretch
3x3 Dead hang snatch
2x3 Part snatch

Test:

20min Snatch 1RM

20min Clean and Jerk 1RM

CrossFit Huntsman Workout of the Day 23/04/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers                   

3x3 behind the neck split jerks

Press: 

Push Press 15 mins heavy 2 

10min 4x2@90%

WOD: 

15 min time cap 

1000m row                  

20 power snatch @45KG                                     

30 HSPU

CrossFit Huntsman Workout of the Day 22/04/14

Warm Up: 

Spider man stretch 3x15 sec (ES) 

Dead hang snatch  2x3                                   

2 sets of 3 part snatch  

Olympic Lifting: 

Snatch 15 min: heavy complex                       

1 snatch + 1 hang snatch                  

10min Emom @90%  1 hang + 1 snatch 

Squats:                 

Back Squat                     

Heavy 4 - 15 min        

3 x 4 @90% - 10 min

CrossFit Huntsman Workout of the Day 18/04/14

Warm up:

500m Row
3x10 Passovers

5 Rounds
5 Strict pull ups
5 Strict HSPU's

3x3 Skin the cat

WOD:

10min AMRAP

6 Shoulder to overhead 60/42.5kg
9 Burpees over bar
12 Toes to bar

CrossFit Huntsman Workout of the Day 17/04/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Strict Press                

Heavy 6 - 15 min        

3 x 6 @90%

WOD: 

400m Run (buy in)                                      

4 Rounds                          

10 Ring dips                    

20 Box jumps                  

400m Run (cash out)

CrossFit Huntsman Workout of the Day 16/04/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:            

Deadlift                      

Heavy 6 - 15 min        

3 x 6 @90% - 10 min

WOD:

In pair complete four rounds for reps

2min- 15 Cal Row

           10 Deadlifts 90/60kg

           Double under AMRAP

2min- Rest

CrossFit Huntsman workout of the Day 15/04/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers                   

3x3 behind the neck split jerks

Press: 

Push Press 15 mins Heavy 3

4x3@90%

WOD: 

EMOM 4 TIME  

work out will start as an emom once you cant complete the work out as an emom any more you go into finsihing for time  

3,5,8,10,13,15,18,20 

Thrusters 45/32.5kg

Pull ups   

15min Time cap

CrossFit Huntsman Workout of the Day 14/04/14

Warm Up: 

Spider man stretch 3x15 sec (ES) 

klokov press in bottom of snatch 3x3 

or close grip overhead squat 3x3                            

Dead hang snatch  2x3                                   

2 sets of 3 part snatch  

Olympic Lifting:  

Snatch 15 mins: Heavy Triple hang snatch                        

10 mins: 7 rounds @85%   (stand full up then )                          

1 sec pause at knee hang snatch + 2 hang snatch 

Squats:                 

Back Squat                     

Heavy 6 - 15 min        

3 x 6 @90% - 10 min

CrossFit Huntsman Workout of the Day 11/04/14

Warm up:

500m Row
3x10 Passovers
3x10 OHS
3x5 Goblet squats

Gymnastics and Power test:

In any order complete the following

Max pull ups
Max L-sit
Max Box jump
Max Deadhang
Max Handstand walk/hold
Max Cal in 30sec on Airdyne
Max Cal in 30sec on Row

CrossFit Huntsman Workout of the Day 10/04/14

Sorry for the late notice but we will be shutting the box early tonight, at 8pm. So last chance to train will be 7.30-8pm for your Deadlift 1rm. All other classes running as normal.


Good luck with the Deadlifts, there have been some awesome standards set already! Renay hitting a 130kg PB to name but one, great effort!


Warm up:

2x5 Wall squats
2x10 Glute bridges
10 Knee pulls
3x5 Swings

Deadlift:

20min 1RM (test)

WOD:

"Jonescrawl"

3 Rounds for time:
10 Deadlifts @115% BW
25 Box jumps

CrossFit Huntsman Workout of the Day 09/04/14

Warm up:

60sec Couch stretch
3x15sec Spiderman stretch
2x5 Wall squats
3x5 Goblet squats

Squats:

20min Back squat 1RM (test)

WOD:

2000m Row for time (test)

CrossFit Huntsman Workout of the Day 08/04/14

Warm up:

2x20sec chest/shoulder smash
3x10 Passovers
3x5 Cuban press

Press:

20min Strict press 1RM (test)

WOD:

"Fran"

21, 15, 9

Thrusters 42.5/30kg
Pull ups

CrossFit Huntsman Workout of the Day 07/04/14

WARM UP: 

Quad/Ankles Stretch  

Spider man stretch 3x15 sec                            

Dead hang snatch  3x3                                   

2 sets of 3 part snatch  

Snatch:

20min 8x 1 Snatch + 1 Hang snatch + 1 Deadhang snatch @60%

Squat:

20min Front squat 1RM (test)

CrossFit Huntsman Workout of the Day 05/04/14

Warm Up:                    

10 min easy pace row or 1 mile run 

2 x Wall Squats 

2x10 Squats

2x5 Goblet Squats 

15 minutes to work up to a working weight : Clean and Jerk 

WOD: 

20 min EMOM 

ODD: 4 Clean and Jerk (focus on technique) 

EVEN: 10-15 Box Jumps 

CrossFit Huntsman Workout of the Day 04/04/14

Warm up:

3 Rounds

20 Hollow rocks
+ 60sec FLR

3x1-6 Pull up ladder

WOD:

10 rounds 300m Row
+ 2 lengths of an animal

Bear
Tiger
King kong
Rabbit
Crab
Duck
Crab 2
Chimp
Monkey
Inch worm

This is a sweaty WOD!

CrossFit Huntsman Workout of the Day 03/04/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Strict Press                 

3 Reps EMOM - 10 min @60%1RM

WOD: 

10 minute EMOM 

3 hang snatch 50% from week 11     

20 DU's 

CrossFit Huntsman Workout of the Day 02/04/14

Warm Up:                   

Rock Back Breathing  6 Breaths (slow) 

Russian Swings          3 x 5 (fast)

Deadlift:            

                 

1 Rep EMOM - 10min @60%1RM

WOD: 

Partner Wod 10 minuets 

Person 1- 200 meter run 

Person 2- FLR Hold 

CrossFit Huntsman Workout of the Day 01/04/14

Warm Up:

Shoulder/chest smash with med balls 3 x 20 sec 

3x10 passovers                  

3x3 behind the neck split jerks

Press: 

15 mins @60% last week 5x2's (look at youre foot postioning and technique)

WOD:

EMOM for 10min          

Odd 3 hang cleans 60% of week 12                               

Even 200 meter row 

CrossFit Huntsman Workout of the Day 31/03/14

Deload week

Warm Up:

Spider man stretch 3x15 sec (ES)

klokov press in bottom of snatch 3x3

or close grip overhead squat 3x3                           

Dead hang snatch  3x3                                  

2 sets of 3 part snatch 

Olympic Lifting:

60% of week 11                  

1 snatch + 1 hang snatch + 1 deadhang snatch x 8

Squats:                

Back Squat                    

2 Reps EMOM - 10min @60%1RM

CrossFit Huntsman Workout of the Day 29/03/14

IWT

Warm up

2x5 wall squat

2x5 goblet

3x10 passovers

2x inch worm with press

IWT today

3 rounds

8 power snatch @ 45

2min row

2min rests

5min rest

3 rounds

10 goblet squat @ 24

60sec box jumps

60sec step ups

2min rest

5min rest

3 rounds

10 pull ups

20 push ups

CrossFit Huntsman Workout of the Day 28/03/14

Warm up:

3x5 Wall squats
3x10 Passovers
3x5 Goblet squats
2x30sec lat stretch
2x30sec ankle mob
500m Row

WOD:  Open 14.5

Complete for time

21, 18, 15, 12, 9, 6, 3 reps of

Thrusters 43/29kg
Bar facing burpees