CrossFit Lah
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog

WORKOUT   OF   THE   DAY

191130

29/11/2019

0 Comments

 
Picture
CrossFit (Performance & Fitness)

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 Kettlebell Swings (32/24 kg)
10 Push-Ups
5 Strict Pull-Ups

*One partner works while the other holds a (45/35#) plate overhead. 
0 Comments

191129

28/11/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)


CrossFit (Fitness)
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 60-75 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60-75 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry
12 V-Ups

0 Comments

191128

27/11/2019

0 Comments

 
Picture
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

Build to today’s heavy.

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

Compare your results to July 23, 2018.


CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds

B.
“Row-3”
For max calories:
3 Minutes of Rowing

0 Comments

191127

26/11/2019

0 Comments

 
Picture
CrossFit (Performance)
Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing on Concept 2
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

Please note times for each of the five sets.


CrossFit (Fitness)
Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing on Concept 2
20 Wall Ball Shots
10 Strict Chest-to-Bar Pull-Ups

Please note times for each of the five sets.

0 Comments

191126

25/11/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

B.
Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)


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

B.
Five rounds for time of:
400 Meter Run
25 Kettlebell Swings

0 Comments

191125

24/11/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds


CrossFit (Fitness)

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Minute 4 – Push-Ups x 20 reps @ 10X0
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

0 Comments

191123

22/11/2019

0 Comments

 
Picture
CrossFit (Performance)

In Teams of Two:

800 Meter Run (together)

90 Chest-to-Bar Pull-Ups
45 Hang Squat Cleans (135/95 lbs)

800 Meter Run (together)

90 Chest-to-Bar Pull-Ups
45 Hang Squat Cleans (135/95 lbs)

800 Meter Run (together)

*Partners can split reps of Chest to Bar & Hang Squat Cleans as needed



CrossFit (Fitness)

In Teams of Two:

800 Meter Run (together)

90 Wall Ball Shots
45 Strict Pull-Ups

800 Meter Run (together)

90 Wall Ball Shots
45 Strict Pull-Ups

800 Meter Run (together)

*Partners can split reps of Wall Balls & Strict Pull Ups as needed


0 Comments

191122

21/11/2019

0 Comments

 
Picture
CrossFit (Performance & Fitness)
​

Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250 Meter Row
Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side)
Station 5 – 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.
0 Comments

191121

20/11/2019

0 Comments

 
Picture
CrossFit (Performance & Fitness)

​Row 5k




0 Comments

191120

19/11/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*
Station 4 – Reverse Snow Angels x 15 reps @ 2020

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.

B.
For time:
30 Dumbbell Thrusters
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

0 Comments
<<Previous

    Categories

    All

    Archives

    March 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    RSS Feed

What We Offer

Group Fitness / CrossFit
Nutrition
Personal Training
Online Coaching
Kids
​Corporate Wellness

CrossFit Lah

About Us
Our Coaches

Support

Contact

Picture
Picture
Picture
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog