CrossFit Huntsman Workout of the Day 30/05/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Floor Press Heavy 5 - 15 min        

10min 3 x 5 @90%

WOD

10min AMRAP

5 HSPU

10 Toes to Bar

15 Goblet squats

CrossFit Huntsman Workout of the Day 29/05/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:                     

2" Defecit / 4" Block Heavy 5 - 15 min        

3 x 5 @90% - 10 min

WOD

7min AMRAP:

2 Shoulder to overhead 60/42.5kg

2 Box jump overs

Each round increase reps by 2

CrossFit Huntsman Workout of the Day 15/05/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Floor Press                

Heavy 6 - 15 min        

10min 3 x 6 @90%

WOD:

12min AMRAP

Odd min- Wall balls

Even min- Strict HSPU

CrossFit Huntsman Workout of the Day 14/05/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:                     

2" Defecit / 4" Block Heavy 6 - 15 min        

3 x 6 @90% - 10 min

WOD:

7min AMRAP:

3 Ground to overhead 60/42.5

3 Pull ups

6 Ground to overhead 60/42.5

6 Pull ups

9 Ground to overhead 60/42.5

9 Pull ups...

Crossfit Huntsman Workout of the Day 13/05/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers           

3x3 behind the neck split jerks

Strength: 

Push Jerks 15mins heavy 3 

4x3@90%

WOD:  15min AMRAP 

50 Burpees

40 kb Swings

30 Power Snatch

20 Box jumps 

10 Toes to bar 

CrossFit Huntsman Workout of the Day 12/05/14

Warm Up: 

Spider man stretch 3x15 sec (ES)

Dead hang clean(postion check)  3x3                                   

2 sets of 3 part clean  

Olympic lifting:

15min 

Heavy triple hang clean        

10 mins: 7 rounds @85%                         

1 sec pause at knee hang clean + 2 hang Clean 

WOD

12min AMRAP:

Person 1-10 Thrusters 42.5/30kg

                20 Double unders

Person 2- Rest

CrossFit Huntsman Workout of the Day 02/05/14

Warm up:

20-14 Hollow rocks
+ 20sec Hollow rock hold

Strength:

10min EMOM

3-5 Strict pull ups

WOD

Complete for time:

100 Double unders
30 Back squats 35/25kg
500m Row

60 Double unders

30 Fronts squats 35/25kg

400m Row

20 Double unders

30 OHS 35/25kg

300m Row

CrossFit Huntsman Workout of the Day 01/05/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Strict Press                

Heavy 5 - 15 min        

10min 3 x 5 @90%

WOD

5 rounds for time:

5 Front rack lunges 60/42.5kg

10 Toes to bar

15 Swings 24/16kg

CrossFit Huntsman Workout of the Day 30/04/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:            

Deadlift                      

Heavy 5 - 15 min        

3 x 5 @90% - 10 min

WOD

5 rounds for reps

60sec Row (calories)

60sec Double unders

60sec Pull ups

60sec Rest