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The Chief

Posted by coach nicole

Training Prep:

4 rounds:
:15 air squats
:15 burpees
:15 step ups
:15 good mornings

then...

4 rounds:
:15 med ball cleans
:15 med ball twist
:15 mountain climbers
:15 seal jacks



Workout for Tue, January 24, 2017


Daily Programming:

A) "The Chief"

AMRAP in 3 minutes

3 Power Cleans 95/65
6 Push ups
9 Air squats
(only full rounds count)

*Score all rounds individually.

Repeat for a total of 5 rounds.


Not heavy, but very valuable

Posted by coach nicole

Training Prep:
500 m row

3 rounds:
3-5 strict pull ups
10 goblet squats
5 inch worms
6 step ups
6 box jumps



Workout for Mon, January 23, 2017


Daily Programming:

A) Deadlift
40% x 5, 50% x 5, 60% x 5

rest up to 2 minutes between sets

B) 3 sets
7/7 Maxercist row (3231)
:45 plank
rest :60

C) For time:
4 rounds of:

10 KB swings
20 Sit ups
10 Box jumps















Get Low

Posted by coach nicole

Training Prep:
500m row

2 Rounds:
10 air squats
10 band expanders
:20 high knee run in place
:20 butt kick run in place
10 pull ups



Workout for Fri, January 20, 2017


Daily Programming:

A) Back Squats

75% x 3
85% x 3
95% x AMRAP

Rest as needed between sets

B) 3 sets
5 long jumps
10 glute bridge
10 bird dogs with 5 second hold

C) For Time:
500m row max effort


Count them up

Posted by Coach

Training Prep:

12 min AMRAP

10 lateral lunges
5 roll over to v-reach
10 ring rows
20 ankle hops
10 mountain climbers each leg
10 air squats



Workout for Thu, January 19, 2017


Daily Programming:

A) Tabata Thursday!!
:20 work followed by :10 rest for 8 intervals. Rest 1 minute between movements. Score is total combined reps.

Box jumps (choose a height that lets you keep jumping!) No step ups. Substitution is squat jumps
rest 1 minute
Lunges (each leg=1)
rest 1 minute
Jumping pull ups
rest 1 minute
Med ball twist (each side=1)
rest 1 minute


B) 3 sets mid line
:30 plank
10 resurrected dead bugs
20 hollow rocks

rest :90


Move it well

Posted by coach nicole

Training Prep:

2 minutes jump rope
10 figure 4
10 quad stretch
10 convict push ups
10 roll over to v reach
10 band expanders
10 air squats
3/3 side lying shoulder rotations
3/3 reach roll lift
10 seal jacks
10 split jacks
10 jumping jack



Workout for Wed, January 18, 2017


Daily Programming:

A) Bench press

75% x 3
85% x 3
95% x AMRAP

rest as needed

B) 3 sets
5 clapping or plyo push ups
15 lying DB tricep extensions
rest :60

C) 4 rounds for time:
20 Sit ups
15 KB swings
10 Burpees
(time cap is 9:00)


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