CrossFit (Performance)
Every 3 Minutes for 30 Minutes 15 Hollow Rocks 15 Sumo Deadlift High Pulls (KB, DB, or Barbell) 30 Double Unders CrossFit (Fitness) Every 3 Minutes for 30 Minutes 15 Hollow Rocks 15 Backpack Sumo Deadlift High Pulls 30 Lateral Line Hops
0 Comments
CrossFit (Performance)
Three sets, increasing intensity each set, of: 50 Meter Run or 10/7 Calorie Bike/Row 5 Burpees 5 Jumping Squats Rest 30 seconds Followed By Five rounds for time of: 15 DB/KB Thrusters 15 DB/KB Deadlifts 100 Meter Run OR 15/10 Calorie Bike/Row Time Cap = 16 minutes Followed By Three sets of: 60 seconds of Weighted Front-Leaning Rest 10-15 Alternating Biceps Hammer Curls 10-15 Bodyweight Triceps Extensions 100 Meter Overhead Carry Rest 60 seconds CrossFit (Fitness) Three sets, increasing intensity each set, of: 50 Meter Run OR 10 Mountain Climbers 5 Burpees 5 Jumping Squats Rest 30 seconds between sets Followed By Five rounds for time of: 20 Jumping Lunges 15 Straight Leg Sit-Ups 100 Meter Run OR 30 Mountain Climbers Time Cap = 16 minutes Followed By Three sets of: 60 seconds of Front-Leaning Rest 10-15 Alternating Biceps Curls (use an object like a water jug) 10-15 Bodyweight Triceps Extensions 30-45 second Handstand Hold Rest 60 seconds CrossFit (Performance)
Every minute, on the minute, for 4 minutes for max reps or calories: Station 1 – 30 seconds of Bike or Row or Sprint Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats Station 3 – 30 seconds of Devil’s Press Station 4 – Rest Followed By Every 3 minutes, for 15 minutes (5 sets) for times of: -Number of calories completed during 30 second max effort -Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort -Number of Devil’s Press completed during 30 second max effort Followed By Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Dumbbell Lateral Flys Rest 60 seconds CrossFit (Fitness) Every minute, on the minute, for 4 minutes (4 sets) for max reps: Station 1 – 30 seconds of Mountain Climbers Station 2 – 30 seconds of Jumping Squats Station 3 – 30 seconds of Backpack Devil’s Press Station 4 – Rest Followed By Every 3 minutes, for 15 minutes (5 sets) for times of: -Number of Mountain Climbers completed during 30 second max effort -Number of Jumping Squats completed during 30 second max effort -Number of Backpack Devil’s Press completed during 30 second max effort Followed By Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Lateral Flys (use textbooks or water jugs) Rest 60 seconds CrossFit (Performance & Fitness)
When the running clock reaches 15:00, perform the following… Durante Core - 5 Rounds for Time 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest (12 min time cap) - Based on your score from last Tuesday reduce the reps of each movement equally to complete this in the time cap. Followed By For time: 30 Curtis P’s *1 Curtis P = Power Clean + Reverse Lunge Left + Reverse Lunge Right + Push Press (20 min time cap) *Use a barbell, DB/KBs, or loaded backpack for this workout *If your weights are not particularly challenging increase to 50 repetitions. CrossFit (Performance)
Every minute, on the minute, for 20 minutes (10 sets of): Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols Station 2: Rest *Every time you go back to station 1, pick up where you left off. Followed By Three sets of: Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm Bilateral Bent-Over Row x 8-10 reps Rest 30 seconds Alternating Front Raises x 8-10 reps each arm Supinated-Grip Bent-Over Row x 8-10 reps Rest 60 seconds CrossFit (Fitness) Every minute, on the minute, for 20 minutes (10 sets of): Station 1: AMRAP of 6 Pike Push-Ups + 9 Backpack Deadlifts + 12 Alternating Cossack Squats Station 2: Rest *Every time you go back to station 1, pick up where you left off. Followed By Three sets of: Alternating Shoulder Taps x 20-30 reps Bilateral Bent-Over Row x 8-10 reps (Use a backpack or water jugs.) Rest 30 seconds Alternating Front Raises x 8-10 each arm (Use a water jug or books.) Supinated-Grip Bent-Over Batwing Hold x 20-30 seconds Rest 60 seconds CrossFit (Performance
As many rounds and reps as possible in 16 minutes of: 20 Weighted Step Ups 30 Single Arm Overhead Squats (15 per arm) 400m run OR 100 Mountain Climbers Followed By Three sets of: 10-15 Biceps Curls Rest 30 seconds 15-20 Overhead Triceps Extensions Rest 30 seconds 15-25 Weighted Glute Bridges @ 20x2 Rest 30 seconds 30 Alternating Shoulder Taps Rest 60 seconds CrossFit (Fitness) As many rounds and reps as possible in 16 minutes of: 20 Weighted Step Ups 30 Single Arm Backpack Overhead Squats (15 per arm) 400m run OR 100 Mountain Climbers Followed By Three sets of: 10-15 Biceps Curls Rest 30 seconds 15-20 Overhead Triceps Extensions Rest 30 seconds 15-25 Glute Bridges @ 20x2 Rest 30 seconds 30 Alternating Shoulder Taps Rest 60 seconds To Whom It May Concern,
We hope you are healthy and safe. We are writing to urge you to order the immediate re-opening of gyms and health clubs across Kuala Lumpur and Malaysia that are currently closed due to COVID-19. We own a facility called CrossFit Lah and Fit Lah Health and Wellness in Bangsar, Kuala Lumpur. Through one-on-one and small group sessions, we bolster our clients’ physical and mental wellbeing through nutrition and functional movement coaching. As business owners and community members, we feel that it is imperative that you permit gyms and health clubs to re-open as soon as possible. Gyms and health clubs provide accountability to our clients, and help them to reduce their rates of stress, anxiety and depression; increase endorphins which help to alleviate pain; increase metabolism and maintain a healthy body weight; increase muscle mass and bone density - which can prevent injury and disability later in life; increase energy levels; reduce their risk of chronic disease, improve sleep and brain function, and boost mobility. We think you would agree with us that the need for these positive health benefits has never been higher. We want to assure you though that the safety of our clients and our community continues to be our top priority, and in keeping with official orders we closed our business as of 17-March-2020, one day prior to the official MCO. However, under the current restrictions we believe that our clients’ health is deteriorating. If permitted to reopen, we would operate under strict cleaning protocols and follow all MOH and MITI guidelines. Specifically, our COVID-19 guidelines are as follows: ● Everyone who enters the CrossFit Lah facility will maintain social distancing (6 ft. apart). ● Clients and staff must wash their hands and use hand sanitizer upon entering our facility. ● No more than 8 people in our 3400 square foot facility will be permitted at any given time. ● Clients will be situated at spots on the floor marking a minimum distance of 6 ft. Each client will have their own area with equipment that will be disinfected before and after every use. In addition, each client will be provided with their own disinfection supplies in their designated area. We will minimize use of high-touch equipment throughout the facility. ● Everyone must submit to a reading from a non-contact thermometer upon entering our facility. ● Clients will enter our facility through appointment only. They must schedule at least 24 hours in advance. This will permit and facilitate contact-tracing. Obesity--and comorbidities such as diabetes and hypertension--have been reported as a significant risk factor in increasing both the severity of symptoms and negative outcomes from COVID-19. We are in the illness and disease prevention business and believe our services are more essential than ever before. Therefore, we implore you to issue an order permitting the immediate re-opening of gyms and health clubs. Our clients and our community need the professional coaching services and preventative healthcare approach we provide to keep them active, healthy, and pain-free, and to mitigate risk for disease and depression during this challenging time. We believe that the benefits of proactive and preventative healthcare (whilst upholding social distancing and remaining 6 ft apart) far outweighs the risks. We will be able to help our clients stave off illness, sickness, depression, physical pain and disease through a comprehensive approach. Thank you for your time and consideration. We look forward to communicating with you if you have further questions or concerns. I can be reached at +60123872724 or info@crossfitlah.com. Kind regards, The CrossFit Lah Team CrossFit (Performance & Fitness)
“NHS” 12 Rounds for Time 5 Handstand Push-Ups 7 Devil Presses (2x22.5/15 kg) 19 Weighted Squats (42.5/30 kg) 48 Double-Unders 45 minute (optional) time cap. Substitute Pike Push-ups, burpee backpack ground to overhead, backpack bearhug squats, and single unders. The goal is to complete each movement unbroken. CrossFit (Performance)
Three sets of the following Complex: 6 Bulgarian Goat Bag Swings 12 Single-Arm KB/DB Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm KB/DB Overhead Squats (6 each arm) Rest 30-60 seconds Followed By When the running clock reaches 30:00, perform the following… Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Weighted Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – KB/DB Bent Over Rows x 6-8 reps @ 21X0 CrossFit (Fitness) Three sets of the following Complex: 6 Backpack Romanian Deadlift 12 Single-Arm Strict Presses (6 each arm) 12 Alternating Reverse Lunges with Bearhug Backpack 12 Single-Arm Backpack Overhead Squats (6 each arm) Rest 60 seconds Followed By Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Weighted Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Backpack Bent Over Rows x 6-8 reps @ 21X0 CrossFit (Performance)
Every 45s for 3 sets, 18 minutes of... 30s Work and 15s Rest: Suitcase Carry (Left) Suitcase Carry (Right) Single Arm Dumbbell or Kettlebell Deadlifts (Left) Single Arm Dumbbell or Kettlebell Deadlifts (Right) Dumbbell or Kettlebell Front-Rack Carry (Left) Dumbbell or Kettlebell Front-Rack Carry (Right) Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Left) Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Right) Followed By Complete the following for time: 40 Alternating DB Snatches 30 Alternating Pistol Squats 30 Alternating DB Snatches 20 Alternating Pistol Squats 20 Alternating DB Snatches 10 Alternating Pistol Squats 10 Alternating DB Snatches *Start and finish on the snatches CrossFit (Fitness) Every 45s for 3 sets, 18 minutes of... 30s Work and 15s Rest: Suitcase (Backpack) Carry (Left) Suitcase (Backpack) Carry (Right) Single Arm Backpack Deadlifts (Left) Single Arm Backpack Deadlifts (Right) Backpack Front-Rack Carry (Left) Backpack Front-Rack Carry (Right) Single-Arm Backpack Overhead Squat Hold (Left) Single-Arm Backpack Overhead Squat Hold (Right) Followed By Complete the following for time: 40 Alternating Backpack Ground to Overhead 30 Alternating Backpack Bearhug Cossack Squats 30 Alternating Backpack Ground to Overhead 20 Alternating Backpack Bearhug Cossack Squats 20 Alternating Backpack Ground to Overhead 10 Alternating Backpack Bearhug Cossack Squats 10 Alternating Backpack Ground to Overhead *Start and finish on the snatches |
CategoriesArchives
December 2020
|