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Test time!

Posted by coach nicole

Training Prep:

500 m row

3 rounds:
5 roll over to v-reach
5 inch worms
10 supermans w/ reach
10 goblet squats



Workout for Mon, August 29, 2016


Daily Programming:


*Todays "A" and "B" are a repeat from August 18th. Look back in your journals, the goal today is to improve on your scores! Make sure you don't sacrifice depth or technique for a score though. Move well and earn it!!

A) 5 sets

Back squats
5-5-3-3-AMRAP
Increase weight in each set. Use 65% of weight used for last set of 3 for your AMRAP.

*rest up to 2 minutes between sets.

B) 4 rounds for time:
18 Wall balls
18 Push ups
18 Mountain climbers each leg
18 Toes to bar


take this Forest!

Posted by coach nicole

Training prep:

4 rounds:
:15 jumping jacks
:15 mountain climbers
:15 high knee run in place
:15 in place heidens

3 rounds:
straight leg march
figure 4
walking quad stretch
side shuffle with oh reach
cariocas
butt kick run
10 rock to squats



Workout for Fri, August 26, 2016


Daily programming:

A) 1 mile run for time

rest as needed

B) 800 m run for time

rest as needed

C) 400 m run for time

rest as needed

D) Recovery:
Band hamstring stretch
Ball roll calves


Pick it up!

Posted by coach nicole

Training Prep:

Row 500 m

3 rounds
5/5 DB RDLs
5 inch worms
10 Archer rows
5/5 PVC wrist rotations
10 Scapula push ups
10 Band expanders



Workout for Thu, August 25, 2016


Daily Programming:

A) 5 sets Sumo Deadlift
5-5-3-3-2
rest up to 2 minutes. Increase weight each set.

B) 14 minutes

5 Power cleans
10 Bar facing burpees
10 Pull ups


stop the clock

Posted by coach nicole

Training Prep:
100 m jog
100 m high knee skip
100 m run backwards
100 m jog

4 rounds:
:15 step ups
:15 in place heidens
:15 convict push ups (tempo 2-1-2-1)
:15 roll over to v-reach



Workout for Wed, August 24, 2016


Daily Programming:

A) 4 rounds:

5/5 Pallof press w/ 2 sec hold
10 Toes to bar
10/10 Medball twists
:5-:10 sec superman plank
rest :60

B) 3 rounds not for time:
15 KB swings
5/5 Russian DB step ups
10 OH squats w/ an empty barbell
3/3 Turkish get ups (light to moderate weight)

C) Finish with 800 m walk


Shoulder that load

Posted by coach nicole

Training Prep:
500 m row
3 rounds:
10 hollow rocks
10 db shoulder press
10 band expanders
5/5 lateral lunges
10 band pass throughs



Workout for Tue, August 23, 2016


Daily Programming:

A) 5 sets
Push press x 3
*attempt to increase weight each set
*rest 2 min between sets

B) 3 sets
:20-:30 sec handstand hold
rest :30
10 DB flyes
rest :30
10/10 roving planks
rest :60

C) Tabata burpees!
:20 sec work followed by :10 rest. 8 intervals.
Score is lowest round (goal is to have the highest # possible)


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