WOD: 25/05/2015
WARM UP:
5mins to
stretch
Row
Burgner warm up
MOBILITY:
10mins to mobilise
PLEASE COULD THOSE WHO ARE SERIOUS ABOUT MOBILITY AND FLEXIBILITY AND HAVE SEEN IN THE PAST THAT IT ACTUALLY HELPS BUY YOURSELF A FOAM ROLLER (1/2). IF YOU DONT KNOW WHERE TO GET ONE I CAN ORDER ONE FOR YOU. It is better to carry your own than to depend on the box to supply one to you.
All you need is once a day , 10-15 passes, 5-6 days a week on these following muscles.
Foam Roll Series:
1. Upper back
2. Lateral glutes
3. Hamstrings
4. Quads (lateral to anterior)
5. VMOs/Adductors
LIFTING PROGRAM:
For the next 6 weeks we will be focusing on lifting. The program is not my own but one I have chosen from a website. We have worked a lot on metcons and strength and I feel that we need to focus a little more on lifting. It’s not like we don’t but we hardly do it 2-3 times a week. So this is going to be a continuous 6 week cycle. I WOULD REALLY LIKE YOU ALL TO LOGYOUR LIFTS FOR THESE 6 WEEKS AND SEE THE GAINS YOURSELF.
The important thing is also to focus on form. The wods that have you lifting heavy in any lifts that you are not comfortable with just use a PVC pipe. So here we go.
WOD:
Every 2mins for 8mins
. 3-Position Snatch (floor, below knee, above knee) – 50%-60%-65%-70%
2mins rest
Every 2mins for 8mins
. Snatch Pull –
3-3 @ 90% (of sn)
3-3 @ 95%
2mins rest
Every 2mins for 10mins
. Back Squat @ 70%
5-5-5-5-5
2mins rest
Every 2mins for 10mins
. Push Press @ 70%
5-5-5-5-5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.
AFTERWOD:
3 rounds
1min bridge hold @ increasing weight
. Men start @ 20kg
. Women start @ 15kg
CF FORT:
WOD : Deadlifts
5 Sets × 7 Reps @ 70% of 1RM
After Wod :
7 minutes Amrap
7 burpees
7 kbs @ 32 kgs / 20 kgs
7 toes to bar
TEAVEL WOD:
3 rounds
400m backward run
21 Burpees
CrossFitOM 