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WARM UP: 15 MIN
Strict Press 1 RM Strict Press 3 X 3 : AHAP Push Press 1 RM Push Press 3 X 3 : AHAP STRENGTH Overhead Squat 1 RM Overhead Squat 5 X 3 : 70% (Increase By 2.5-5kg From METCON: Barbara 5 Rounds, record lowest time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats WARM UP: 15 MIN
Complete 2 sets of 10 reps on each: Fin Push Ups Trap 3 Raises Dorsal Push Ups Retracted Hangs STRENGTH - 30MIN Ring Routine 1 Muscle Ups x 2 Fwd Rolls x 2 Dips x 2 L sit x 5s Sh. Stand x 5s L Sit x 5s Inv Hang x 5s Back Lever x 5s Front Lever x 5s Ring Routine 2 L sit x 5s Dips x 2 L sit x 5s Sh. Stand x 5s Inv Hang x 5s German Hang x 5s Front Lever x 5s Routine 3 - Paralletes Lsit x 5s Sh Stand x 5s Push Up x 2 L sit x 5s Move to a bar and complete 5s on each German Hang Retracted Hang METCON: 10MIN 100 Meter Sprint 100 meter sprint for time Complete 5 x 100m Sprint. Enter your best result WARM UP: 15 MIN
4 X 2 : Heaviest Tall Snatches Pull high and get under quick 4 X 2 : Heaviest SOTS Press Press the bar from front or back rack while squatting 4 X 3 : Heaviest Perform as A and B. Perform 2 x TS followed directly by 3xSOTS STRENGTH Hang Snatch 1 RM Hang Snatch 5 X 3 : 70% Hang Clean 1 RM Hang Clean 5 X 3 : 70% METCON: Games WOD 2015 'The Sandwich' 80 Cal Row 40 Shoulder to Overhead @60/40kg 80 Deadlifts @60/40kg COOL DOWN: wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps WARM UP: 15 MIN
1a. Passive Active Hangs 1b. Scap Push Ups 2x 10 2a. Fin Push ups+Dorsal Push Ups 2b. Hanging Leg Raises 2 x 10 STRENGTH: Back Squat 1 RM Back Squat 4 X 8 : 70%+ 2.5-5kg From 06/07/2015 Planche work on planche or planche leans for 15-20s after every set of back squats METCON: 15MIN CUTOFF Games WOD 2015 - 'Double Hanger' 3 Rounds of: 100 x Double Unders 7 x Hang Power Clean and Jerk @60/40kg  WARM UP: 15 MIN
Strict Press 1 RM Strict Press 3 X 3 : AHAP Push Press 1 RM Push Press 3 X 3 : AHAP STRENGTH Overhead Squat 1 RM Overhead Squat 5 X 3 : 70% (Increase By 2.5-5kg From last week) METCON: Annie 50-40-30-20-10 Reps for time: Double-unders Sit-ups  WARM UP: 15 MIN Complete 2 sets of 10 reps on each: Fin Push Ups Trap 3 Raises Dorsal Push Ups Retracted Hangs 2 X MUSCLE UPS 2 X DIP 5S X L SIT 5S X SHOULDER STAND 5S X INV HANG 5S X BACK LEVER 5S X FRONT LEVER STRENGTH - 30MIN Ring Routine 1 Muscle Ups x 2 Fwd Rolls x 2 Dips x 2 L sit x 5s Sh. Stand x 5s L Sit x 5s Inv Hang x 5s Back Lever x 5s Front Lever x 5s Ring Routine 2 L sit x 5s Dips x 2 L sit x 5s Sh. Stand x 5s Inv Hang x 5s German Hang x 5s Front Lever x 5s Routine 3 - Paralletes Lsit x 5s Sh Stand x 5s Push Up x 2 L sit x 5s Move to a bar and complete 5s on each German Hang Retracted Hang METCON: 10MIN Skippy Complete as many DUs as possible in 10min. Every Stop complete 5 Push Ups You can scale to skips - final score will be divided by 3 Targets: DUs >200 Singles>1000 if targets are not met, you must complete a 400m Run #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses#mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo#olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates #testing#benchmarking #idoportalmethod #running #bodyweight #strength  WARM UP 4 X 2 : Heaviest Tall Snatches Pull high and get under quick 4 X 2 : Heaviest SOTS Press Press the bar from front or back rack while squatting 4 X 3 : Heaviest Perform as A and B. Perform 2 x TS followed directly by 3xSOTS STRENGTH Hang Snatch 1 RM Hang Snatch 5 X 3 : 70% Hang Clean 1 RM Hang Clean 5 X 3 : 70% METCON: Fight Gone Bad 3 Rounds for Total Score (reps + calories): Wallball Shots (20#/14#) for reps Sumo Deadlift High Pull (75#55#) for reps Box Jumps (20") for reps Push Press (75#/55#) for reps Row for calories Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point. COOL DOWN: wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses#mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo#olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates #testing#benchmarking #idoportalmethod #running #bodyweight #strength WARM UP:
1a. Passive Active Hangs 1b. Scap Push Ups 2x 10 2a. Fin Push ups+Dorsal Push Ups 2b. Hanging Leg Raises 2 x 10 STRENGTH: Back Squat 4 X 8 : 70%+ 2.5-5kg From 06/07/2015 Planche - work on planche or planche leans for 15-20s after every set of back squats METCON: Buy in: 400 Meter Run 'Pull-Push' Complete 50 x Strict Pull ups for time. Every time you stop and get off the bar, complete as many push ups to match the number of pull ups End result - 50 pullups, 50 push ups Scale to 100 Ring Rows and knee push ups Buy Out: 400 Meter Run #crossfit #hailhydra #strongisthenewskinny #fitfam#stopmakingexcuses #mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play#adultscanplaytoo #olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates#testing #benchmarking #idoportalmethod #running #bodyweight #strength  WARM UP: 15 MIN
Complete 3 x 10m of: Circle Walks Squat Walks Lizard Crawl SKILL: Front Body Line Hold 3 x 30s (5s Tension/5s Relax) HSPU S.A.F (Strict as F**k) 5 x 3 Leg Lifts 3x 10 Straddle Good morning 3 x 10 STRENGTH Straddle L Sit 3 x 15s Kick Ups/ Free Standing Work x Rest of the Time #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses#mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo #olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates #testing#benchmarking #idoportalmethod #running #bodyweight #strength  WARM UP: 15 MIN
Strict Press 1 RM Strict Press 3 X 3 : AHAP Push Press 1 RM Push Press 3 X 3 : AHAP STRENGTH Overhead Squat 1 RM Overhead Squat 5 X 6 : 50% METCON: 15 MIN Baseline Complete for Time: 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Burpees X 50 50 reps or 5 min whatever comes first complete 5 min or 50 burpees whichever comes first! #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses#mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo#olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates #testing#benchmarking #idoportalmethod #running #bodyweight #strength |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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