Tag: crossfit gym

Wednesday WOD 6/1 CrossFit Coorparoo

by Adm1n_Acc3ss, posted in Uncategorized

Todays WOD includes 2 strength pieces both overhead pushing and pulling. The metcon is a short metcon to be completed in less than 8 min

Strength
Strict Press
7-7-7-7-7

WILF: weight in your heels, squeeze your quads, glutes, core, pull your chin back and press.

Strict pull up
7-7-7-7-7

WILF: mid-line/core set tight and activated through the whole rep range.

Metcon
FT 5 Rounds
30 Double under
15 KB swings32/24

WILF: no rest, keep moving and finish with intensity. Depending on your DU efficiency you should be aiming to complete this WOD unbroken

Olympic Lifting

Deadlift+clean pull+clean high pull+clean

1-1-1-1-1

Tuesday WOD 5/1 CrossFit Coorparoo

by Adm1n_Acc3ss, posted in Daily WOD

Tuesday WOD we will be working on a pulling complex for our strength, then a punchy 21,15,9 for the metcon

Strength
Complex of
4 deadlift + 3 power clean T&G
1-1-1-1-1

WILF:do not sacrifice form for load this complex should be performed with perfect mechanics. Ensure you back is set tight in both the deads and power cleans

Metcon
21, 15, 9
Toes to bar
Ground to overhead 45/30

WILF: Move at speed and intensity be sure not to perfrom too many toes to bar unbroken on your first set as you do not want core fatigue in later reps. Have a plan on how you will break up the T2B from the start. Push through the ground to overhead with speed and mechanics.

Olympic Lifting
BTN split jerk+5 OHS

Friday CrossFit WOD Cleans, Double unders and Pull ups

by Adm1n_Acc3ss, posted in Daily WOD

Reminder CrossFit Coorparoo Christmas party this Saturday 3pm

Strength

Squat Clean (T&G)

3-3-3-3-3

WILF: Tension in the squat, dont bounce out of the bottom. Triple extension, get tall and be fast under the bar

Metcon

For Time

50 Double under

12 Pull ups

40 Double under

12 pull up

30 Double under

12 pull up

20 double under

12 pull up

10 double under

12 pull up

WILF: This should be completed with speed and intensity. Depending on your Crossfit experience look to go unbroken on this metcon. Stay relaxed in the double unders and keep your mid-line tight in the pull ups