26 03, 2020

Friday 03/27/20

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

25 03, 2020

Thursday 03/26/20

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

24 03, 2020

Wednesday 03/25/20

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

23 03, 2020

Tuesday 03/24/20

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

22 03, 2020

Monday 03/23/20

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

21 03, 2020

Sunday 03/22/20

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

20 03, 2020

Saturday 03/21/20

WARMUP A – GENERAL
5 min machine/run OR
5 min: 40s ON / 20s OFF
– Jumping jacks
– Hollow hold
– Mountain climbers
– Scorpions
– Inch worms

WARMUP B – MOBILITY
1 min / side PNF Hamstring stretch

WARMUP C – SPECIFIC
50ft Overhead walking lunge
15 Weighted squats
30s double-unders OR lateral jumps

======================================

METCON – FULL EQUIPMENT
(For time)
3 Rounds:
25 Dumbbell Front squats @ 35/25
50 Double-unders
————————————————–
21-15-9
DB Box step overs
50 Double-unders
– 21 BSO then 50 DU then 15 BSO and 50 DU and so on
————————————————–
50 Burpee over dumbbell

METCON – NO EQUIPMENT
Same as FULL METCON but substituting the following movements:

– DB Front squats = Single DB / Odd object
– Double-unders = Lateral jumps
– DB Box step over = Double reps of Alt lunges
– Burpee over DB = Burpee

#cfocommunity #crossfitoshawa

19 03, 2020

Friday 03/20/20

WARMUP A.
10 X 25ft shuttle runs & 30 air squats
10 X 25ft shuttle runs & 3 inch worms
20 sec hollow body hold & 5 push-up to down dog
WARMUP B. Mobility
1 min front rack stretch
WARMUP C. Specific
2 Sets:
1 Strict press
2 Pause push pres
3 Pause jerk

PART A. Weightlifting
EMOM 6 min
1 pause push press & 1 pause jerk

PART B. Metcon – Full Equipment
0:00 – 10:00 min
Toes-2-bar
Cal row
10:00 – 20:00 min
21-15-9
Chest-2-bar
Cal row
20:00 – 30:00
Bar muscle up
Cal row

PART B. Metcon – Partial/No Equipment
AMRAP 25 min
21-15-9
Jug bent-over row
V-ups
Shuttle run
2min rest

18 03, 2020

03/19/20

21 02, 2020

Saturday 022220

Crossfit Oshawa – CrossFit

Metcon (Time)

2 rounds for time

Round 1

40 HSPU

80 Pistols

100′ HS walk

Round 2

30 HSPU

60 Pistols/Lunges

100’ HS walk
A fun Saturday workout with a gymnastics technical bias. So our pace will be dictated by our gymnastic abilities making the stimulus different for each athlete.

Advanced athletes:

Push your pace, there are a lot of reps, but with reps descending each round we can look to go out a little hotter than we would normally. This said we should be like the terminator in this workout, going hard but never relenting on our pace, always moving forward.

Beginner athletes:

We stand to gain a lot from this MetCon by having an overall focus on developing our gymnastics. Don’t be afraid to scale back the total repetition volume if necessary.

Metcon (No Measure)

Post Chain

3 x 20 Squat pull through with band
https://www.youtube.com/watch?v=Lu3s1ZeHCaI