Follow Team in the pool GB at the London Olympics at swimming.org
AMRAP 30min of:
100m Kick
100m Pull
100m Freestyle
This is a no-fin workout!
Thursday 26 July 2012
Wednesday 25 July 2012
Wednesday 25 July 2012
Run 800m
Burgener warm up
Take some time to read the CrossFit Journal article on the Burgener warm up that explains the ideas behind it and describes in detail how to perform it, with links to videos on each of the six drills.
WOD
5 RFT of:
Run 400m
29 Back squats, 60kg
Tuesday 24 July 2012
Tuesday 24 July 2012
Run 800m
Skills
Handstands - check out Gillian Mounsey's website and youtube videos for some great coaching videos.
WOD
Advanced
1 Squat Cleans, 60kg
10 Handstand push ups
2 Squat Cleans, 60kg
9 Handstand push ups
3 Squat Cleans, 60kg
8 Handstand push ups
...
...
9 Squat Cleans, 60kg
2 Handstand push ups
10 Squat Cleans, 60kg
1 Handstand push up
Beginner
1 Front Squat, 80kg
10 Push ups
2 Front Squat, 80kg
9 Push ups
3 Front Squat, 80kg
8 Push ups
...
...
9 Front Squat, 80kg
2 Push ups
10 Front Squat, 80kg
1 Push up
Monday 23 July 2012
Monday 23 July 2012
CrossFit 3D
Warm up
Run 800m
Spealler
Skills
Medicine ball cleans
WOD
21-15-9 of:
Medicine ball cleans
Kettlebell swings
Squats
Run 400m after each set
Friday 20 July 2012
Friday 20 July 2012
Warm up
Run 800m
12min AMRAP of:
3 Rope climbs
15 Push ups
WOD
For max weight:
Back squats 2-2-2-2-2-2-2-2-2-2
Run 800m
12min AMRAP of:
3 Rope climbs
15 Push ups
WOD
For max weight:
Back squats 2-2-2-2-2-2-2-2-2-2
Wednesday 18 July 2012
Wednesday 18 July 2012
Warm up
1min Skipping
15 Kettlebell swings
1min Skipping
15 Sandbag getups
1min Skipping
15 Shoot-throughs
1min Skipping
15 Toes-to-bar
WOD
Run 400m
21 Thrusters
21 Pull ups
Run 300m
15 Thrusters
15 Pull ups
Run 200m
9 Thrusters
9 Thrusters
1min Skipping
15 Kettlebell swings
1min Skipping
15 Sandbag getups
1min Skipping
15 Shoot-throughs
1min Skipping
15 Toes-to-bar
WOD
Run 400m
21 Thrusters
21 Pull ups
Run 300m
15 Thrusters
15 Pull ups
Run 200m
9 Thrusters
9 Thrusters
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