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WORKOUT   OF   THE   DAY

200201

31/1/2020

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CrossFit (Performance)
In Teams of Two

For time:
800 Meter Run (together)

immediately followed by…
Four rounds of alternating movements:
10 Hang Power Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

immediately followed by…
800 Meter Run (together)


CrossFit (Fitness)
In Teams of Two

For time:
800 Meter Run (together)

immediately followed by…
Four rounds of alternating movements:
20 Single-Arm Dumbbell or Kettlebell Clean & Jerks (10 each arm)
20 Reverse Lunges
10 Burpee Box Step-Overs

immediately followed by…
800 Meter Run (together)

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200131

30/1/2020

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CrossFit (Performance)
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.


CrossFit (Fitness)
A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
10 Lateral Jumps Over Parallette
10 Heavy Russian Kettlebell Swings

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200130

29/1/2020

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CrossFit (Performance)
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Strict Handstand Push-Ups


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Five rounds for time of:
12 Alternating Cossack Squats
12 Dumbbell Push Presses

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200129

28/1/2020

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CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups


CrossFit (Fitness)
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups

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200128

27/1/2020

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CrossFit (Performance)
A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups


CrossFit (Fitness)

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1
Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110
Station 4 – Prone Plank Hold x 60 seconds

B.
For time:
21/15 Calories of Assault Bike
21 Dumbbell Thrusters
15/10 Calories of Assault Bike
15 Dumbbell Thrusters
9/5 Calories of Assault Bike
9 Dumbbell Thrusters

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200127

26/1/2020

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CrossFit (Performance)

Painstorm XXI
For time:
​
30 Burpees
30 Deadlifts (75/55)
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings (24/16)
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand) (50/35)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers

CrossFit (Fitness)
Painstorm XXI

For time
30 Burpees
30 DB Deadlifts
30 Burpees
30 DB Cleans
30 Burpees
30 DB Presses
30 Burpees
30 DB Push Presses
30 Burpees
30 Push Ups
30 Burpees
30 Swings (24/16)
30 Burpees
30 KB Sumo Deadlift HIgh-Pulls
30 Burpees
30 DB Snatches
30 Burpees
30 DB Snatches
30 Burpees
30 Man Makers"

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200125

24/1/2020

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CrossFit (Performance & Fitness)
​
Annual Obstacle Course
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200124

23/1/2020

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CrossFit (Performance)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)


CrossFit (Fitness)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
10 Burpees
15 Dumbbell Thrusters
20 V-Ups
20/15 Calories of Rowing

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)

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200123

22/1/2020

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Picture
CrossFit (Performance)
A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Rowing
15 Deadlifts (225/155 lbs)
400 Meter Run

Go hard and trust that you’ll have enough rest to repeat your effort.


CrossFit (Fitness)
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Every 6 minutes, for 12 minutes (2 sets) for times:
18/15 Calories of Rowing
6 Dumbbell Man-Makers
400 Meter Run

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
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200122

21/1/2020

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Picture
CrossFit (Performance)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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  • Home
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  • Blog