The Octopus
Put something heavy over your head today. Coach Donny will be back again for Weightlifting Thursday at 730pm tonight.
Strength
In 20:00
1 RM Clean and Jerk
WOD
” The Octopus “
Run 300 m
8 Push Press (60/40)
16 Toes To Bar
32 Double Under
3 Rounds
CAP 15 minutes
Defibrillator
Our Summer Swole Hump Day sees the long awaited return of the bench press. Vital for anterior shoulder/pec stability the horizontal press is a valuable assistance exercise for all things pushing and pressing including the burpee, the thruster and the jerk.
Strength
E 2 M 5 Rounds
10-8-6-4-2 reps of :
Deadlift
Bench Press
WOD
” Defibrillator”
AMRAP 7
Max Wall Ball
OTM 5 Deadlift (100/70)
* Start with deadlifts.
2017 Masters OLQ 1
Today we introduce a new skill block with the return of the ring muscle up. The rings offer a difficult unstable surface to pull and press from and require joint stabilisers and neutralisers to be on point. In short the rings are wonderful tools to develop range of motion and stability in the shoulders and the progressions we practise go a long way to achieving this.
Gymnastics
Muscle Up Progressions
3 x 5 Ring Pull
3 x 5 Ring Dip
3 x 5 Kip Swing
3 x 5 Transition
WOD
” 2017 Masters OLQ 1 ”
AMRAP 20
100 DB Snatch (22.5/15)
80 Cal Row
60 Burpee
40 Ring Muscle Up
Nancicola
For our Oly Total testing we will be snatching today and clean and jerk testing on Thursday. For the newbies we will focus on technique and break the snatch down with some accessory lifts..and speaking of lifters these guys did great in finishing 21 kms of running in yesterday’s Auckland Half Marathon. More body mass is obviously harder to transport long distances, but we are CrossFitters and we specialise in not specialising. Our endurance training will step up over the next few months to Christmas, but we must remain balanced in extending strength and skill acquisition with the 2019 CrossFit Open a little over 16 weeks away. So Lets broaden that Pyramid!
Strength
In 20:00
1 RM Snatch
WOD
” Nancicola”
21-15-9 reps of
Overhead Squat (42.5/30)
C2B Pull Up
Blood Lust
The earth is heating up and so are the wods. Get in for 730am or 930am and satisfy your lust for the barbell.
PARTNER WOD
50 Thruster (42.5/30)
25 Bar Burpee (synched)
10 Rope Climb
50 Power Snatch (50/35)
25 Bar Burpee
10 Rope Climb
50 Clean and Jerk (60/40)
25 Bar Burpee
10 Rope Climb
CAP 40 minutes