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WORKOUT   OF   THE   DAY

190801

31/7/2019

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CrossFit (Performance)
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps @ 32X1

B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.


CrossFit (Fitness)
A.
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
Complete as many rounds and reps as possible in 5 minutes of:
12 Dumbbell Thrusters
6 Strict Pull-Ups

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190731

30/7/2019

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CrossFit (Performance)
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Rowing or Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.


CrossFit (Fitness)
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Rowing or Assault Bike
Station 2 – 15 Burpee Box Step-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.


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190730

29/7/2019

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CrossFit (Performance)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 40 minutes of:

20 Power Cleans
75 Air Squats

Share reps as you choose. At the end of every round, unload the barbell and Overhead Carry the plates 200m with your partner (both partners working at the same time). When both partners have returned reload the barbell for the next round. 


CrossFit (Fitness)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 40 minutes of:

20 Plate Ground to Overheads
75 Air Squats

Share reps as you choose. At the end of every round, unload the barbell and Overhead Carry the plates 200m with your partner (both partners working at the same time). When both partners have returned reload the barbell for the next round. 
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190729

28/7/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
1000 Meter Row
60 Kettlebell Swings
30 Burpees

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190727

26/7/2019

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CrossFit (Performance)

100 Toes to Bar
2 “Bear Complex” each, Alternating 135/95 lbs

100 Box Jumps 24/20″
4 “Bear Complex” each, Alternating 115/85 lbs

100 Jumping Lunges
6 “Bear Complex” each, Alternating 105/75 lbs

100 Pull Ups
8 “Bear Complex” each, Alternating 95/65 lbs

This workout is completed in teams of two. One person working at a time
Switch whenever you want. Alternate bear complex

*”BEAR COMPLEX” – Deadlift + Hanging Power Clean + Front Squat + Push Press + Back Squat + Back Rack Press


CrossFit (Fitness)

100 Hanging Knee Raises
2 “Bear Complex” each, Alternating 135/95 lbs

100 Box Step Ups
4 “Bear Complex” each, Alternating 115/85 lbs

100 Reverse Lunges
6 “Bear Complex” each, Alternating 105/75 lbs

100 Jumping Pull Ups
8 “Bear Complex” each, Alternating 95/65 lbs

This workout is completed in teams of two. One person working at a time
Switch whenever you want. Alternate bear complex

*”BEAR COMPLEX” – Deadlift + Hanging Power Clean + Front Squat + Push Press + Back Squat + Back Rack Press

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190726

25/7/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM

Check your 1-RM Front Squat from July 9, 2019.

B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)


CrossFit (Fitness)
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Staiton 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 3 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 4 – Side Plank (Left) x 45 seconds
Station 5 – Side Plank (Right) x 45 seconds

B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots

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190725

24/7/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)


CrossFit (Fitness)
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees

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190724

23/7/2019

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CrossFit (Performance)
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Alternating Single-Arm Dumbbell Snatches
30 Alternating Reverse Lunges with Dumbbells

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190723

22/7/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 20 minutes (10 sets):
Power Clean & Jerk + Clean & Jerk

Build to today’s heavy.

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

Compare your results to April 30, 2019.


CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
500 Meter Row
50 Kettlebell Swings

Compare results to April 30, 2019

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190722

21/7/2019

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CrossFit (Performance)
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

Compare results to April 17, 2019.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side

CrossFit (Fitness)
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

Compare results to April 17, 2019.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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  • Home
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    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
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    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog