Fall down to warm up…

invertIt's a point of pride here to not only vary the workouts on a regular basis, but to keep introducing new movements through our warmups as well.

Basic tumbling drills find their way into the warmups from time to time.

Do you hate when that happens, or can’t wait to embrace your inner Nadia Comaneci?

If you think about it though, isn’t it kind of weird that in CrossFit we get really hung up on trying to perform a bodyweight snatch, or a butterfly pullup, arguably not 100% natural movements,  yet being able to fall to the ground without harm is not something we think to practice as much?

I can see it all the time when we practice these types of movements…….  a slight hesitation, some missing confidence.

Given that falls are a major issue for humans as they age, it might just be something worth practicing more often.

A ninja dive-rolling granny?   I’d pay to see that, but I’d prefer that it became the norm one day.

Some amazing gymnastics due on our screens this month no doubt, thanks to Rio!!

Mon Tue Wed Thu Fri
FIT A.
10-9-8-7-6-5-4-3-2-1 reps of:
Piked Ring Rows
Pushups
5 Double Under attempts after each round

B.
400m Run
40 Wallballs
40 Slamballs
AMRAP in 8mins

A.
4 Front Squats
8 OH Situps
12 DB Rows
16 Russian Swings
200m Row
E5M x 6, building each round
A1.
Hang Power Clean + Power Clean
Build to a heavy set
A2.
100m Farmers Walks

B.
15-12-9-6
Hang Power Clean
Bar Facing Burpee

C.
30 Banded Pushdowns
30 Banded Good Mornings
2 sets

A1.
PushPress
5 x 5, build
A2.
Strict Pullups
5 x 3-5

B.
3mins Row (1 point per cal)
2mins Russian Swing (2 points per rep)
1mins Burpee (4 points per rep)
- 1min rest between exercises

C.
3 TGU/arm
Max Strict Knees to Chest
2-3 sets

A1.
Reverse Lunge
3 x 16, alternating
A2.
Single Arm DB Rows
3 x 12 e/arm

B.
6 Deadball Shoulders
10 Sledgehammer Strikes or Rotational Slamballs e/side
60m KB front Rack carry
50m Sled Drag
5 rounds

PERF A.
10-9-8-7-6-5-4-3-2-1 reps of:
Shoulder Press
Strict Pull-up

B.
80 Dubs
40 DB Snatch 25/15kg
800m Run

A1.
DB Stepup
3 x 8-10 e/leg
A2.
TGU
3 x 1 e/side

B.
5 Deadlifts
5 Hang Power cleans
5 Front squats
5 rounds @ 70% of FSq

A.
Paused Hang Clean (first rep below knee)
5 x 2 @ 70% (add up to 5% from last week)

B.
15-12-9-6
Power Clean (heavy, approx 70-75%)
Ring Dip

C.
30 Banded Pushdowns
30 Banded Good Mornings
2 sets

A.
Push Press
5 x 5, heavy
A2.
Strict Muscle Ups or Strict CTB (+ Circle Up)
5 x 1-5

B.
3mins Row (1 point per cal)
2mins KB Snatch 24/16kg (2 points per rep)
1mins Burpee Box Jump (4 points per rep)
- 1min rest between exercises

C.
3 TGU/arm
Max Strict TTB
2-3 sets

A1.
Back Squat
3-2-1-10
A2.
Pendlay Rows
4 x 10

B.
6 Deadball Shoulders
10 Sledgehammer Strikes or Rotational Slamballs e/side
60m KB front Rack carry
50m Sled Drag
5 rounds for load and quality

 

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