CrossFit Unreal

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Monday's training.

Conditioning: wall squat tech 15mins, alt 45 degree as side touches x 100

S&P: 50 bb back squats, 50 bb front squats, 50 bb overhead squats.
Max bb back/front/overhead squats in 1 min.
10 mins of push up tech.

Thursday's training.

Conditioning: cross press to support (rings) 3 x 5, rolling pistols x 20 each leg, 1 min accumulated single arm handstand.

S&P: hang power snatch 3-3-3 (mid thigh) hang power snatch 2-2-2 (hip)

Metcon: 1 inverted burpee, 1 burpee, 1 box jump burpee. Continue with the 3 burpees adding one rep each set. Get as high up the ladder as possible in 10minutes.

Wednesday's training.

Conditioning: partner lever holds 3 x 6 x 2 sec. Front support hold (rings) 3 x 30 sec.

Metcon: 400 m run, 20 thrusters @25kg, 20 kettle bell swings @ 12kg, 20 box jumps @ 80cm.
5 rounds for time, increase the weight on the thrusters by 5kg each round, increase the weight of the kettle bell by 4 kg each round.

Tuesdays training.

Conditioning: non stop 30m sled push partner adds 10kg at the end of each lap keep moving until fatigue dictates otherwise. Turkish get up 3 x 3, back extension (weighted) 3 x 8.

S&P: power cleans 3-3-3-3-3

Metcon: 15m overhead travelling lunge 10 squats, 15m bearwalk, 5 burpees, 15m sprint. 5 rounds for time.

Monday's session.

Conditioning: handstand x 3, first 1 min, second 1 min 30sec, third 2 mins.
Scoop complex x 2.
S&P: back squat 5-5-5-5-5, overhead squat 5-5-5
Metcon: 5 rounds of decreasing cadence squats/push-ups 10 reps.

Thursday's training.

Conditioning: handstand 2 x 1 min, 5 mins work on Turkish get up, into windmill.

S&P: heaving snatch balance 3-3-3-3-3

Metcon: 20-15-10-5 reps of: ring dips, sit-ups, box jumps

lest we forget.

S&P: power clean 2-2-2-1-1-1

Metcon: 1 min rotations of the following:
Row (score calories), sled push 10m @ 10kg, handstand drop push ups, box jumps, wall ball shots.

3 rounds, 1 minute rest between each round.

Tuesday's training.

Conditioning: muscle ups x 18, swing to handstand on p-bars x 20, handstand pivots x 20 on paralletes, ghr back ext 3 x 8 weighted.

Strength & power. Push jerk from behind the neck 3-3-3, push jerk 3-3-3
Split jerk from behind 3-3-3, split jerk 3-3-3

Metcon: with a partner 1 person squats for 20 seconds, while the other holds a parallel squat, keep alternating until both have achieved 100 squats, any break in rhythm or fall below parallel earns both partners 5 burpees instantly.

Monday's training

Conditioning: free standing handstand comp. Then 1 x max attempt @ wall handstand. 100 scoop rocks 12kg kb.

Strength & power: Snatch pull 3-3-3-3-3, low hang snatch pull 3-3-3-3-3,
Front squat 3-3-3-3-3, snatch drop 3 x 5 (Bb only)

Conditioning: Strating in push up with feet 30cm on the wall. hold for 2sec then 6 steps move on to the wall at a 45 degree angle, hold 20 sec, then 6 steps, move to a full handstand hold for 20 second, 6 steps move down following the sequence, continue as many times up and down as possible.

Scoop complex x 2

Metcon: 5 deadlifts (50kg)/5 jump over burpees, amrap in 1minute, followed by 5 pull-ups/5 sit-ups amrap in 1 minute

continue with the same rep scheme decreasing the round times by 10 seconds until finished.

Score is total rounds i.e. 5 pull-ups = 1 rounds