Monday and the week ahead….

tara

Countdown to The Open

This week we kick off our 7 week lead into The Open.  Of course, it's not as much of a gym wide focus as it has been in earlier years, but we know there are plenty of people who'd still like to participate for fun this year.  The daily skill work will contain movements likely to show up in The Open, and progressions towards those movements.  If you're not competing, of course the skills are still worth learning.  Performance programming will contain metcons that will prepare you for the style of events that 'may' show up (because of course we never really know do we? Especially with this years new scaled format).

M3: Week 2 Muscle ups - Thursday

Muscle ups were a key separator every year in The Open, and they are still the holy grail movement for most CrossFitters.  Our M3(Movement, Midline, Mobility) classes are every Thursday at all sessions, and we're focusing on muscle ups this month.   Practicing movement and skills is just as important for your fitness as high intensity conditioning and strength work.   So make time in your training for a Thursday session!  It can easily be modified to work as an active recovery day to fit around your other workouts.

CFNZ Masters League - Friday

This Friday is round 3 of CFNZ's friendly masters level competition.  We're going off site this time, down to Velloweneth Green in St Heliers.  As always we can use a few more judges, or a cheering face in the crowd.  Kick off is shortly after 6pm followed by a shared supper.

Open Prep Workshop - Sunday 

Keen to give The Open a good nudge this year, but not sure if you are doing the right things, or what to focus on ?  We'll be hanging out for 90mins or so at CFNZ, 11am to discuss skill practice, specific energy system development and workout strategy.  This is FREE to all members and also any CrossFitters interested in learning more about competitive exercise.

TRAINING FOR WEEK OF JAN 12

FITNESS

Front Squat
5 x 6, buildingIn 2 minutes,
Run 200m, then,
max burpees in remaining time.
Rest 2 mins
3rounds
Hang Power Clean + Front Squat 5 x 3, building

20 Wallballs
30 Slamballs
40 Lateral Jumps
50 Single Skips
AMRAP in 7mins

Dead 5 x 5, building

Run 400m
Then,10-9-8-7-6-5-4-3-2-1
KB SDHP
Push up
then, Run 400m

A.
5-10 Strict Ring Pull-Ups
5-10 Ring Push Ups
5-10 Dragon Flags
5-7 sets for quality
B.
40 Double Unders
30 OH Situps
25 Russian Swings
20 Ring Rows
15 Burpees
Rest 3mins
2 Rounds
Back Squat 5 x 5, building

3-6-9……etc
Wallball
Slamball
AMRAP in 7mins

PERFORMANCE

Front Squat
1 rep E2M x 6In 2 minutes run 200m, then perform max burpee box jumps for the remainder of the 2 minutes.
Rest 2 Minutes
3 Rounds
Hang Squat Clean + Jerk
EM x 10 @ 85-90%50 Cal Row
50 Wallballs 9/6kg
50 Russian Swings 32/24k/g
Dead 3 x 3, all heavy

Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps for time of:
Body Weight Deadlift
Push-Up
Then, Run 400m

A.
5-10 Strict Ring Pull-Ups
5-10 Ring Push Ups
5-10 Dragon Flags
5-7 sets for quality
B.
40 Double Unders
30 OH Situps
25 Russian Swings
20 Ring Rows
15 Burpees
Rest 3mins
2 Rounds
Back Squat
3 x 5, all heavy3-6-9…….etc
Front Squats 60/40kg
Toes to Bars
AMRAP in 7mins

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