Todays workout of the day is: FOCUS: Squats! Demonstrate a good slow squat. WARM-UP: 3:00-5:00 Practice skipping CONDITIONING: 5:00 10-meter => 2 slow squats 10-meter bear crawl back => 2 slow squats GAME: Hot Potato in a circle with a dodgeball. When play stops the holder of the dodgeball makes silly faces and does…
Todays workout of the day is: STRENGTH: DeadliftACCESSORY WORK: Broad jumpWARM-UP: 4×10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops, each leg=> 50-meter side shuffle (25 each side) => 50-meter back pedalPREP: 5 medicine ball throws for height10 lunges SKILL: Landing position for box jumpsCONDITIONING: 2 x AMRAP…
Todays workout of the day is:
STRENGTH
5-5-5 Deadlift (70-75%)
ASSISTANCE
15-15-15 Leg Raises
METCON
21-15-19
Deadlift (60% of 1RM)
HSPU
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Today’s workout is: The beep test. Post what level you got to in comments. Remember tomorrow is our eagerly awaited relaunch following the merger of CrossFit Resplendent and Rule13 ltd A great opportunity to: • See the new facilities • Meet the coaches and our community • Free Taster WODs for adults,…
A Brand X Method™ Teen Workout WARM-UP: 3x or 5:005 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter runSKILL: External rotation in the bench and floor pressPREP: 2×10 medicine ball chest pass5 ring push-upsSTRENGTH: Bench press3 x…
A Brand X Method™ Kids Workout WARM-UP: 3:00-5:00 25-meter high-knee skip 25-meter carioca FOCUS: Angry Gorilla – flat back position GET READY: 2x 1:00 – child’s pose 10 Cossacks CONDITIONING: AMRAP in a given time 1 forward roll 2 hurdle burpees 3 toes-to-bar (floor or bar style) GAME: Prowler races – Push a 20″ plyo-box…
For Time:
30-20-10
Deadlift 60/40
Push Ups
Sit Ups
Rest 2mins
21-15-9
Wall Ball 10/8
KettleBell Swing 24/16
Knees to Elbow
Rest 2mins
15-12-9
Overhead Squat 40/30
Push Press 40/30
Box Jump
STRENGTH
Back Squat 5-5-5-5
MET CON
10min AMRAP
10 Power Clean 60/40
10 Plyometric Push Ups
MET CON
For Time:
21-18-15-12-9-6-3 Reps of
Front Squat 60/40
Pull Ups
STRENGTH
Bent Over Row 5-5-5-5
MET CON
4 Rounds for Time
20 Toes to Bar
20 D/B Thrusters 20/15
200m Run
