CrossFit Huntsman Workout of the Day 06/06/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

10min Strict Press work up to 60% 1rm                

10min EMOM 3 reps @60%1RM

WOD

Complete for time

10-1 OHS 45/32.5

10-1 Toes to bar

CrossFit Huntsman Workout of the Day 05/06/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:            

10min Deadlift work up to 60%                       

10min EMOM 1 Rep @60%1RM

WOD

4 Rounds for time and form:

3 Power cleans 60/42.5

6 Shoulder to overhead 60/42.5

9 Pull ups

CrossFit Huntsman Workout of the Day 04/06/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers                   

3x3 behind the neck split jerks

Press: 

Push Jerk 10min work up to 60% 1rm

10min EMOM 2 Push jerks @ 60%

WOD

3 rounds for time:

25 Wall balls

25 Swings

CrossFit Huntsman Workout of the Day 03/06/14

Warm up

2x60sec Couch stretch
2x5 Wall squats
2x5 Goblet squats

Squats:                 

10min Back Squat work up to 60% 1rm

                     

2 Reps EMOM - 10min @60%1RM

WOD

WOD: 

10 min time cap 

100 du buy in                

3 rounds 

10 thrusters 45kg 

10 burpees        

100 dus cash out 

CrossFit Huntsman Workout of the Day 02/06/14

Warm Up:

Spider man stretch 3x15 sec (ES) 

ankle stretch 3x15                             

Dead hang clean  3x3                                   

2 sets of 3 part clean  

Olympic Lifting: 

15 mins heavy single clean 

10min Emom 1 clean @75% 

WOD

10min AMRAP

Person 1- 5 Power snatch 45/32.5

                10 Squat jumps over bar

                100m Row

Person 2- Rest

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

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)