We are no longer going to be posting the daily CrossFit Oshawa class videos on our website. We will however still have the same structure of our previous posts and videos on our YouTube channel which can be found below.
#cfocommunity #crossfitoshawa #keeptraining #stilltraining
CrossFit Oshawa YouTube Channel
GENERAL WARMUP
3 min Easy run, nose breathing
20/20 Straight leg front-to-back swings
20/20 Straight leg side-to-side leg swings
MOBILITY
60s Standing straddle forward fold
SPECIFIC WARMUP
ABC Drills
50ft X 2 each
– https://www.youtube.com/watch?v=Eit3pGym2Dg
==========================================
METCON
For time:
10KM Run
#cfocommunity #crossfitoshawa #keeptraining @stilltraining
GENERAL WARMUP
3 Rounds:
1 min Butt kicks
30s Push-up to pike
30s High knees
MOBILITY
60s/60s Couch stretch
SPECIFIC WARMUP
With a broomstick:
10 Good mornings
10 Back squats
10 Elbow rotations
10 Thrusters
==========================================
METCON – FULL EQUIPMENT
For time:
21-15-12-9-6
Thrusters @ 135/95
15/12 Cal row
— right into —
2KM Run
METCON – PARTIAL EQUIPMENT
For time:
21-15-12-9-6
DB Thrusters @ 2 X 50/35
15/12 Cal row/bike OR 1000m Road bike
— right into —
2KM Run
METCON – @ HOME
EMOM for 8 min:
Odd: 21 Odd object thrusters
Even: 21 Bent overt chair/couch rows
— 2 min rest —
At 10:00
500 in-and-outs, in place
– https://www.youtube.com/watch?v=hrmzZs_clQ8
#cfocommunity #crossfitoshawa #keeptraining #stilltraining
GENERAL WARMUP
EMOM for 6 min:
Min 1: 10 Buttkicks + 5 high squat jumps + 10 buttkicks
Min 2: 15s/15s Copenhagen plank hold
Min 3: 5/5 Cossack squats
MOBILITY
30s/30s Scorpion hold
SPECIFIC WARMUP
AMRAP for 3 min:
10/10 Shoulder touches in push-up position
10 plank up-and-downs
5 Inch worms
========================================
GYMNASTICS – FULL EQUIPMENT
Box muscle-up transition
3 Sets X 8-10 reps
GYMNASTICS – PARTIAL EQUIPMENT
Dips on a counter corner
3 Sets X 8-10 reps
GYMNASTICS – @ HOME
E(30s)OM FOR 5 min:
3-5 Explosive push-ups
======================================
METCON – FULL EQUIPMENT
5 Rounds:
5 Power cleans @ 185/135
60 Double-unders
5 Bar muscle-ups
METCON – PARTIAL EQUIPMENT
5 Rounds:
5/5 DB Burpee single arm clean @ 50/35
60 Double-unders
10 Strict chest-to-bar pull-ups
METCON – @ HOME
E(4)MOM for 20 min:
30-20-10
Ground-to-shoulder
Single leg hops
Pike-ups
#cfocommunity #crossfitoshawa #keeptraining #stilltraining
GENERAL WARMUP
2 Rounds:
30 Mountain climbers
10 reps/side Bulgarian split squat
MOBILITY
10 reps/side World’s greatest stretch
– https://www.youtube.com/watch?v=8B6k7hYM6Tk
SPECIFIC WARMUP
2 Sets:
20s Glute bridge
20s Squat hold (in the hole)
20s/side Elbow side plank
===================================
METCON – FULL EQUIPMENT
5 Rounds:
AMRAP 3 min:
200m Run
30 DB squats @ 2 X 50/35
20 Burpees
– 2 min rest between rounds
– continue where you left off for one total AMRAP score
METCON – @ HOME
5 Rounds:
AMRAP 3 min:
30 Speed skater jumps
20 Alternating pistols
20 Burpees
– same rest & score as FULL
#cfocommunity #crossfitoshawa #keeptraining #stilltraining
GENERAL WARMUP
3 Rounds:
40s Jumping jacks
20s V-ups
MOBILITY
Elbow plank scap pushes + 2s pause
– 20 reps, slow and controlled with pause in protraction
SPECIFIC WARMUP
AMRAP 3 min:
20 Bird dogs
10 Deadbugs
======================================
WEIGHTLIFTING – FULL EQUIPMENT
6 Rounds:
3 Deadlifts @ 70%
60s Bike easy
WEIGHTLIFTING – PARTIAL EQUIPMENT
6 Sets:
3 Pull-to-pins
– hold every rep for 3s against the pins
– pull as hard as you can
WEIGHTLIFTING – @ HOME
E(2)MOM for 12 min:
Odd: 3 reps of 3s pull hold
Even: 40s Mountain climbers
– find something stable you can grab/pull at mid-shin level, like a step or couch
=====================================
METCON – FULL EQUIPMENT
60 Cal bike
200ft DB Farmer lunges @ 70/50 (1 DB)
200ft HS walk
60 Box jump overs @ 30/24
METCON – PARTIAL EQUIPMENT
For time:
3KM Bike OR 800m Run
200ft DB Farmer lunges
200ft HS walk
200ft Broad jumps
METCON – @ HOME
EMOM for 6 min:
Odd: 45s Mountain climbers
Even: 45s Alternating lunge steps
2 min rest
EMOM for 6 min:
Odd: 45s Shoulders taps
Even: 45s Jumping toe taps
#cfocommunity #crossfitoshawa #keeptraining #stilltraining
GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y
MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA
SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups
========================================
GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups
GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao
=======================================
METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time
METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees
#cfocommunity #crossfitoshawa #keeptraining
GENERAL WARMUP
EMOM for 4 min:
10 Body weight good mornings
20 High knees
MOBILITY
Full squat t-spine rotations
– 10 reps/side
SPECIFIC WARMUP
3 Sets:
20s Alternating samson lunges
20s Backward arm circles
20s Pike-ups
=================================
WEIGHTLIFTING – FULL EQUIPMENT
— Snatch —
5 Sets:
1 Power snatch from pocket
1 Power snatch from hang
1 Power snatch from low hang
– 60-70% of 1RM snatch
WEIGHTLIFTING – @ HOME
— Single left vertical jump —
5 X 3/3 with pause in the bottom
– try to gain as much height as possible with each jump
===============================
METCON – FULL EQUIPMENT
9 Rounds:
8 Power cleans @ 135/95
8 HSPU
– rest 2 min after rounds 3 & 6
METCON – @ HOME
EMOM for 16 min:
Odd: 30s 2 Air squats + 2 Alt. reverse lunges
Even: 10-15 Piked push-ups/push-ups
#cfocommunity #crossfitoshawa #keeptraining
GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y
MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA
SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups
========================================
GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups
GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao
=======================================
METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time
METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees
#cfocommunity #crossfitoshawa #keeptraining
GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y
MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA
SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups
========================================
GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups
GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao
=======================================
METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time
METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees
#cfocommunity #crossfitoshawa #keeptraining