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20 05, 2019

Tuesday 190521- HPT

Squat Cycle6@80%
4@85%
2@90%
1@95%
1@95-97.5%
MetCon“Karen”

For time:
150 wallballs 20/14 lbs
EnduranceAerobic

Running or Biking (2x distance)

3 x 800m run
rest 2 minutes between sets

rest 4 minutes between sections

6 x 400m
rest 1 minute between sets


These sections are meant to be performed at a 75% RPE, not all out, sustained but contrable efforts.

Total distance 4.8km
“Post chain

3 rounds
15 Reverse Hypers
10 banded unilateral glute bridge/leg”
20 05, 2019

Tuesday 190521

Crossfit Oshawa – CrossFit

Squat Cycle

6@80%

4@85%

2@90%

1@95%

1@95-97.5%
Back to our squat cycle today, we have reached the halfway point in our cycle, athletes should try to hit the percentages but if we feel strong theres no problem attempting that pr.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Karen is infamous for her ability to leave us in ruins. Athletes should be cautious of one thing: the first set of wallballs, picking up the medicine ball does not take much time or effort. When we are faced with easy reps, athletes tend to want to knock out a big chunk set in the first few mins. This is often a mistake, a workout like this we can use the rest time tactic, limiting ourselves to a consistent rest time will help us stay on track and not do too many reps out of the gate. If we know we are only allowed 3-5s rest at any given time maximum, this will assist us in hindsight.


19 05, 2019

Monday 190520- HPT

MetConIn Teams of 2 or 3

As many rounds as possible in 25mins of:

2 cal row/bike, 2 alt, single DB clean and jerk
1 Rope climb/teammate
4 cal row/bike, 4 alt, single DB clean and jerk
1 Rope climb/teammate
6 cal row/bike, 6 alt, single DB clean and jerk
1 Rope climb/teammate
ect…

One person working at a time

Hit just the team workout today, go hard and have some fun. Back at the squat cycle and a big day tomorrow.

19 05, 2019

Monday 190520

Crossfit Oshawa – CrossFit

Holiday Class Times Today

11am & 4:30pm

Metcon (AMRAP – Reps)

In Teams of 2 or 3

As many reps as possible in 25mins of:

2 cal row/bike, 2 alt, single DB clean and jerk

1 Rope climb/teammate

4 cal row/bike, 4 alt, single DB clean and jerk

1 Rope climb/teammate

6 cal row/bike, 6 alt, single DB clean and jerk

1 Rope climb/teammate

ect…

*One person working at a time
A fun team workout to kick off the week. Go hard and have fun.


17 05, 2019

Saturday 190518- HPT

Gymnastics Strength5 sets:

10 Strict pull-ups
3-5 Russian dips
MetCon3 rounds for time of:

15 Power snatch 95/65 lbs
15 Overhead squat 95/65 lbs
800m Run
Accessory5 sets
10 double overhead situps
10 banded barbell glute bridges
EnduranceBike

3 rounds
21-15-9

rest 1 minute between sets
rest 3 minutes between rounds
17 05, 2019

Saturday 190518

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

15 Power snatch 95/65 lbs

15 Overhead squat 95/65 lbs

800m Run
Our first programmed run of the season, athletes should attempt to dress accordingly to the weather. There should not be much difference in the first to last round times in this workout, we can only run so hard as to be able to pick our bars up immediately on entering the building after our runs. Because we end on a run it makes sense to see better times in our final round. After we plan our running pace, around a 1mile pace building as the workout goes on, Looking for consistency on the Snatch in order to balance keeping the bar moving and completing the ohs unbroken.


16 05, 2019

Friday 190517- HPT

Tempo Squat5 x 3 Back Squat

3:1:X:1
Weightlifitng WavesClean & Jerk

On 3mins x 15mins:

Set 1: 2 @ 80%
Set 2: 2 @ 82.5%
Set 3: 2 @ 85%
Set 4: 2 @ 82.5%
Set 5: 2 @ 87%
MetCon4 rounds, for total reps of:

40s of: Bike cals
20s: Rest
40s of: Bar muscle ups
20s: Rest
40s of: Row cals
20s: Rest
40s of: Handstand walk
20s: Rest
Gymnastics conditioning6 sets
4-8 strict Toes to bar
rest 20 seconds
12-16 kipping Toes to bar
AccessoryPush/Pull Protocol 1

6 sets of:

15 Close Grip PushUps
15 Ring Rows
16 05, 2019

Friday 190517

Crossfit Oshawa – CrossFit

10 year anniversary party at CFO- June 1st

Afternoon Team wod & BBQ
Evening semi formal gala catering provided by Snuffy’s Grill
Fundraising for Wounded Warriors

To register simply say your attending on the CFO facebook event here:

https://www.facebook.com/events/954817104716086/

Weightlifting Waves

Clean & Jerk

On 3mins x 15mins:

Set 1: 2 @ 80%

Set 2: 2 @ 82.5%

Set 3: 2 @ 85%

Set 4: 2 @ 82.5%

Set 5: 2 @ 87%
Tall

We can think about the cue “Tall” in both the clean and the jerk. Athletes commonly make the fault of pulling or pushing under the bar too early in the clean and jerk, this is a problem with extension. Athletes should be in the habit of starting each lift tall through the chest and finishing our extension, ending up taller than our standing height.

Metcon (AMRAP – Reps)

4 rounds, for total reps of:

40s of: Bike cals

20s: Rest

40s of: Bar muscle ups

20s: Rest

40s of: Row cals

20s: Rest

40s of: Handstand walk

20s: Rest
Today will look similar to last week, but with less rest and no barbell we should excerpt lower levels of intensity per round. there is still some major movements in the bar muscle up and the hs walk, going back and forth between monostructural movements and gymnastics, today can be considered a glorified gymnastics conditioning MetCon. Today’s best practice will have athletes pushing the pace on the gymnastics movements, going for larger sets, as we can get back to the machines and no matter how fatigued we are, we can still bank reps. We cannot expect to do this the other way around, this workout will favour those who approach the machines conservatively and save their efforts for the gymnastics.


15 05, 2019

Thursday 190516- 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.

15 05, 2019

Thursday 190516

Crossfit Oshawa – CrossFit

Announcements:

10 year anniversary party at CFO- June 1st

Afternoon Team wod & BBQ
Evening semi formal gala catering provided by Snuffy’s Grill
Fundraising for Wounded Warriors

To register simply say your attending on the CFO facebook event here:

https://www.facebook.com/events/954817104716086/

Metcon (Time)

For time:

50 Cal Row

50 Box Jumps 24/20

50 Push-ups

50 Russian KB Swings 2/1p

50 Sandbag bear hug shuttle runs 2/1 bag
An An LSD chipper, with monostructural, gymnastics, and weightlifting modalities. This is a workout that will challenge athletes to keep moving, with 250 total reps, looking for that consistency again today rep to rep. Athletes shouldn’t see their reps slow down and then speed up throughout the course of this MetCon. The challenge here will be for us to stay focused with a similar speed and tempo rep to rep.