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16 01, 2019

Thursday 190117- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

16 01, 2019

Thursday 190117

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

30s L-sit hold

60 Double unders

30 single arm dumbbell clean and jerk 50/35 lb-DB’s

60 Double unders
Today we have an amrap chipper, nice and long with some varied movements for athletes to have fun with. As far as pacing goes, we want athletes just thinking about moving at a pace where they can keep the heart rate low enough to sustain that difficult isometric hold in the L-sit. Staying relaxed on the rope and breathing through each rep on the dumbbell.


15 01, 2019

Wednesday 190116- HPT

20 RM

Hang power clean

CFO Class

Strength

On 3mins x 5:

10 reps @ 75%
8 reps @ 80%
6 reps @ 85%
4 reps @ 90%
2 reps @ 95%

Our second week of our 2 week squat cycle. Using the barbell control, and the application of force we learned during the tempo cycle.

MetCon

3 rounds, with 1min on each movement ,for total reps of:

Burpee box jump overs 24/20″
Pistols
Row
Rest

Usually with a FGB style of workout we are looking at a longer workout where we need to focus on consistency between rounds. Today, with only 9mins of total work, we want athletes to take advantage of the mins they are moving in, pushing the pace right from the get go, but able to work for the entire interval.

Strength Accessory

3 sets of:

5 Glute Ham Raises
10 Evil wheels
15 BB Glute bridges

15 01, 2019

Wednesday 190116

Crossfit Oshawa – CrossFit

Strength

On 3mins x 5:

10 reps @ 75%

8 reps @ 80%

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%
Our second week of our 2 week squat cycle, overlapping our weightlifting cycle. Using the barbell control, and the application of force we learned during the tempo cycle.

Metcon (AMRAP – Reps)

3 rounds, with 1min on each movement ,for total reps of:

Burpee box jump overs 24/20″

Pistols

Row

Rest
Usually with a FGB style of workout we are looking at a longer workout where we need to focus on consistency between rounds. Today, with only 9mins of total work, we want athletes to take advantage of the mins they are moving in, pushing the pace right from the get go, but able to work for the entire interval.


14 01, 2019

Tuesday 190115- HPT

CFO Class

21-18-15-12-9-6-3 reps for time of:

Handstand push-ups
Sumo Deadlift High Pull 95/65 lbs
100ft Farmers carry 70’s/50’s

Gymnastics Conditioning

On 1min x 8mins:

8 Ring dips + 8 GHD sit-ups

MetCon

3 rounds for time of:

7 Devils Press 50’s/35’s

200ft Sandbag Bear Hug 3/2 bags

Devils Press Video

14 01, 2019

Tuesday 190115

Crossfit Oshawa – CrossFit

 

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Handstand push-ups

Sumo Deadlift High Pull 95/65 lbs

100ft Farmers carry 70’s/50’s
We know that we can be consistent on the SDHP, the farmers carries will add up so just be careful not to burn out on them with the grip interference. The hanstand push-ups are where we can fight for reps, especially because there will be minimal interference with the other movements given the push and the two pulls.

13 01, 2019

Monday 190114- HPT

CFO class

Weightlifting

On 2mins x 12mins, build to a heavy:

2 Segment Snatches- Video

Gymnastics Skill

4 sets of:

5 beat swings + 1 Bar Muscle ups

MetCon

As many rounds as possible in 10mins of:

20 Thrusters 135/95 lbs
10 Bar muscle ups

Conditioning

4 x 500m Row
1min rest

Strength Accessory

3 sets of:

30s L-sit hold
10 + 10 Weighted pistols

Pistols are weighted with a kettlebell in a goblet position. 10 on one leg, then 10 on the other.

13 01, 2019

Monday 190114

Crossfit Oshawa – CrossFit

Weightlifting

On 2mins x 12mins, build to a heavy:

2 Segment Snatch
Our 6 week Weightlifting Cycle starts today! Remember, those who lift with their focus on the weight will get buried. Those who lift well, with discipline and patience, see the weight come to them.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

20 Thrusters 135/95 lbs

10 Bar muscle ups
We are going to want to put together a break up strategy right from the beggining on this. It will be tempting to do a big set off the start today, this will be a mistake and we will pay for it later on in the workout. Working on a calm approach with a strong finish, maintaining our pace and maybe even increasing it towards the end.


12 01, 2019

Sunday Funday 190113

Crossfit Oshawa – Sunday Funday

Metcon (AMRAP – Reps)

As many reps as possible in 30mins of:

Double unders
On every min athletes will complete 6 reps of single arm dumbbell hang clean & jerks 50/35 lbs

11 01, 2019

Saturday 190112- HPT

Gymnastics Stamina

5 unbroken sets of:

8 Toes to bar + 6 pull-ups + 4 chest to bar pull-ups + 2 bar muscle ups

Hang on as long as possible, if easy add 2 reps to each movement.

CFO class

Teams of 3
As many final reps as possible in 25mins:

70/50 Calorie Row
70 Bar-Facing Burpees
70 Power Snatches (75/55)
60/40 Calorie Row
60 Bar-Facing Burpees
60 Power Snatches (95/65)
50/35 Calorie Row
50 Bar-Facing Burpees
50 Power Snatches (115/80)
40/30 Calorie Row
40 Bar-Facing Burpees
40 Power Snatches (135/95)
30/20 Calorie Row
30 Bar-Facing Burpees
Max Power Snatches (155/105)