Tag Archives forOH squats

OH squats and double unders

Thursday 01.03.12 Louisa and Lorelei hitting Burpees on Saturday A1: 3x OHS 3×10-15 unbroken reps @ 50/35kg // no rest A2: 3x Max reps Double Unders in 1 min // rest 2 min B:  Optional Metcon (ie. if you feel beat up skip it and work on a weakness) 21-15-9 KB Swings KB SDHP Box […]

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Open starts today

Wednesday 22.2.12   Are you this year’s Rich Froning Jr Crossfit Games Champion? First Open Wod should be out by 5pm today A: 12 minutes to establish 2RM Snatch Balance. B: 8 minute AMRAP of: 7 Overhead Squat 50/35 14 T2B 21 KB swings 24/16 I’d come in early and mobilize your over head position. […]

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Nancy

There a number of us that are hitting the Whole30 this month. I trawled back over the site looking for some previous post and links to resources and came up with the following: The Whole30 – Why we do it, servings sizes and meal planning, video recipes and other recommended Paleo resources

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Working towards ‘Nancy’…

Tuesday 27.9.11 A1: Burgener warm up: PVC to unloaded bar A2: OH squats: 5×10 – start on unloaded bar an progress weight until form starts to break down or you can’t make sets of 10 B: 400m repeats: 5x @ 100% // rest 3 min exact between efforts. Post OH squat loads and interval times […]

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KB tech, OH squats and go time!

Friday 18.8.11 A1: KB arm bar stretch – 3-5 reps (each arm) A2: Turkish get-up  5-10 reps inc. A3: KB Windmill (at the top of the TGU) then reverse it down back through the TGU B: 3×10 OH squat – keep it light, keep it beautiful! C: For time: 30-20-10 (12min cap) Double unders Pull-ups […]

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OH squats and VOL training…

Friday 5.8.11 A: Burgener warm up (PVC to unloaded bars) B: OH squats – 3×5 C: VOL training Post loads and notes to comments. Explaining our VOL training sessions So if you haven’t been into the gym for a VOL training session but you’ve seen them posted I thought I’d explain it for you… We’ve […]

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Ah burpees… You know you love em

Emilie A: Focus. Tuesday 02.8.11 A: Burgener warm up (PVC to unloaded) A2: 3 sets of 10-15 light OH squats B: 7 rounds for time: 7 slam ball 7 burpees Post loads and times to comments… Train @ Adapt CrossFit What kind of people are we looking for? We’re looking for people that never want […]

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1-1-1-1-1 OH squat

Wednesday 13.7.11 A: Happy shoulders routine B: OH squat 1-1-1-1-1 C: 5 rounds: 5 rope pull-ups 10 wall ball D: shoulder restorative: rotator cuff drills (DB ext rotation/physio bands, etc.) — Remember to dial it back if you’re competing at B32CF on the weekend. Just focus on technique and sure-ing things up. Post OH squat […]

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OH squats and double unders

Monday 27.6.11 A: DB internal rotations 8-10 each arm x3 A2: Happy shoulder routine (the whole shebang) B: OH squats 5×5 (25min) — get up to working weight quickly and maintain weight across all 5 sets C: 90 sec max double unders x3 — rest 90 sec between rounds You want it? Make it happen […]

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