COACHES WARM UP

 

 

COACHES MOBILITY

 

 

JUSTA PGM - 7

 

 

WOD

 

5 rounds of:

:25 sec max Shoulder to Overhead - 60/40kg (50/35kg)

:35 sec rest

 

2 minutes rest, then 3 rounds of:

 

400m Run

30 Power Snatches - 40/30kg

20 Burpees Over the Bar

Time cap: 15 minutes (total time: 22 minutes)

 

 

COACHES WARM UP

 

 

COACHES MOBILITY (15-20 mins)

 

 

JUSTA PGM - 5

 

 

WOD

 

A.M.R.A.P in 20 minutes of:

500m Row OR 1km Assault Bike

-Then-

10 rounds of:

5 Pull ups

10 Push ups

15 Air Squats

20 Double unders

 

 

COACHES WARM UP

 

 

COACHES MOBILITY (15-20 mins)

 

Today is the first day of CrossFit Uplifts 6 month mobility pgm.

 

The program will run until December 2016.

 

The program goal is to restore "proper" functional mobility through ALL joints and ranges of movement within all CrossFit Uplift members.

 

Our goal in CrossFit is to achieve our best health and fitness, we (as intelligent athletes) know of the faults and dysfunction that we carry into eve...

COMPETITION TRAINING - 9:30am - 11:00am.

Come in early to get your warm up/Justa/Crossover Symetry done.

 

9:00am - 12:00pm today is Open Box, meaning anyone without a CrossFit membership can come and join in the fun for free.

 

 

STRENGTH (Justa pgm - 11)

 

 

STRENGTH (5/3/1 pgm)

 

Shoulder Press

 

WOD

 

4 rounds of:

300m FAST: At your best 1 mile pace

700m Steady jog

100m Sprint

100m Walk

 

TOTAL: 4800m

 

 

STRENGTH (Justa pgm - 9)

 

 

STRENGTH (5/3/1 pgm)

 

Deadlifts

 

WOD

 

0:00 - 15:00min

"Fran"

21/15/9 of:

Thrusters - 42.5/30kg

Pull ups

 

17:00 - 32:00min

"Randy"

75 Power Snatches - 35/25kg

 

 

 

 

STRENGTH (Justa - 7)

 

 

MUSCLE UP STRENGTH

 

1-5 muscle ups E.M.O.M for 10 minutes

 

OR

 

Odds: 5-7 False Grip Ring Rows

Evens: 1-5 strict dips

 

STRENGTH (5/3/1 pgm)

 

Bench Press

 

WOD

 

3 rounds for time of:

400m Run

30 Wall Ball Shots - 20/14lb

20 Burpees

10 Snatches - 50/35kg (42.5/30kg)

 

 

STRENGTH (justa pgm - 5)

 

This is the last week before re-test, make sure you bump your weight up 2.5kg - 5kg this week.

 

SNATCH

 

10 minutes to build to a 1RM Squat Snatch (Power Snatch)

*This 10 minutes can be used as practice work or heavy work.

 

STRENGTH (5/3/1 pgm)

 

Back Squat

 

WOD

 

A.M.R.A.P in 12 minutes of:

60m Run

20 Deadlifts - 60/40kg

60m Run

10 Hang Power Cleans - 60/40kg

60m Run

6 Shoulder to Overhead - 60/40kg

 

 

 

 

STRENGTH (Justa - 3)

 

 

SKILL

 

Handstand Push up cycling 

 

3-10 Handstand Push ups E.M.O.M for 10 minutes

*The goal today is to create economy within your kip, spend as little time on the floor as possible.

*If you can complete 30+ unbroken Kipping Handstand Push ups your focus is on increasing speed through sets, try to be upside down for less time.

 

STRENGTH

 

7 rounds for max total reps of:

25 seconds max Strict Pull ups

35 seconds rest

 

WOD

 

3 rou...

COMPETITION TRAINING - 9:30am - 11:00am

 

Awesome group training to better ourselves in the sport of CrossFit.

 

All are welcome, all movements are scaleable, fun!

 

 

 

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