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Let the fun begin!

Posted by coach nicole

Training Prep:
12 min AMRAP

10 step ups
10 sprawls
10 push ups
10 kb swings
5 inch worms



Workout for Fri, September 23, 2016


Daily Programming:

A) AMRAP in 18 minutes

15 jumping pull ups
15 sit ups
15 burpees

B) Recovery
Original strength resets
Foam foll claves


Up Up UP

Posted by Coach

Training Prep:

200 m run
1 minute jump rope
250 m row

3 rounds:

15 jumping jacks
5 squat to stands
10 DB shoulder press
10 step ups
10 band expanders
10 face pulls



Workout for Thu, September 22, 2016


Daily Programming:

A) 7 sets of Push press

2-2-2-2-2-2-2

*Attempt to increase weight each set.
*rest 2 minutes between sets

**Technique before weight. Strength is a skill. Lift well!

**Time cap for "A" is 22 minutes


B) Tabata Mash up!

:20 work followed by :10 rest. Alternate between movements. 8 intervals of each movement.

Burpees
Seal jacks

C) 2 sets. NOT FOR TIME
400 m run
10 roll over to v-reach
10 six point zenith
5/5 reach-roll-lift



Double trouble!

Posted by coach nicole

Training Prep:

400 m run

3 rounds:

10 squats
5/5 halos
3/3 spiderman with rotation
10 pull up retractions
10 hollow rocks



Workout for Wed, September 21, 2016


Daily Programming:

A) AMRAP in 10 minutes


5/5 Renegade row
10 Toes to bar
20 KB swings

rest 3:00

B) AMRAP in 10 minutes

10 Wall balls
10 Push ups
10/10 Med ball twists

C) Recovery:
Original strength resets



Time for Tuesday

Posted by coach nicole

Training Prep

:30 single jump ropes
:30 back wards
:30 high knee
:30 double unders

3 rounds:
10 squats
10 hip extensions
10 push ups
10 lunges
10 glute bridge
5 inch worms



Workout for Tue, September 20, 2016


Daily Programming:

A) 6 sets Front squat OR Zercher squats
*choose the squat that best suits your needs (rack position not happening for you?...zercher!)

3-3-3-3-3-AMRAP

*for your AMRAP use 75% of the weight used in your last set of 3
*increase weight each set
*rest 2 minutes between sets
**TIME CAP is 23 minutes for "A"

B) 3 sets

Bulgarian split squats x 8/8
rest :30
Goblet squats x 12
rest :30
Lateral lunges x 10/10
rest :90

C) 5 rounds for time of:

10 squat jumps
20 sit ups
30 double unders (or 60 singles)


Pressing on

Posted by coach nicole

Training Prep:

500 m row

3 rounds:

15 seal jacks
5/5 roving planks
10 push ups
10 ring rows
10 step ups



Workout for Mon, September 19, 2016


Daily Programming:

A) 6 sets

Floor press
3-3-3-3-3-AMRAP

Increase weight each set
*For your AMRAP, use 75% of your last set of 3
rest 2 minutes between sets
**There is a 23 min time cap to "A".

B) AMRAP in 12 minutes

6 Burpess
7 Box jumps
8 Pull ups
9 Mountain climbers each leg

C) Recovery

Lying pec stretch :30 each side
Six point zenith


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