April - 2019

CROSSFIT ALLIED

Tuesday 30.4.19

CrossFit Push Press 4 sets of 6 reps with a 4 second eccentric Rest 2 minutes between sets 3 sets B1. Upright row 12 reps Rest 30 seconds B2. Behind the neck strict press 6 reps Rest 90 seconds between sets AMRAP 14 15 front squats @ 52.5/35kg 15 hang power cleans 15 wall balls @ 12/9kg 15 deadlifts 30 double unders ------------------------ Conditioning On a running clock 00:00-28:00 5 rounds for time 20 wall balls @ 9/6kg 20 sumo deadlift high pull @ 35/25kg 20 box jumps @ 2

Saturday 27.4.19

In teams of 2 “FoxWOD” The CrossFit community is joining forces to bring awareness to the benefits of exercise to those affected with Parkinson’s. The FoxWOD is a CrossFit Benefit Workout for The Michael J. Fox Foundation for Parkinson’s Research and the Parkinson’s Foundation. The workout promises to be long, unrelenting AMRAP and will, at times, restrict your movements just like Parkinson’s. Unlike Parkinson’s, there will be scaling options. AMRAP 45 25 double unders 6 han

Friday 26.4.19

3 sets A1. Sumo deadlift 10 reps with 4 second eccentric *start at 40% of conventional deadlift 1RM and build by 5% each set Rest 30 seconds A2. Banded side steps 20 reps per leg Rest 30 seconds A3. “A” squat 20 reps as fast as possible Rest 90 seconds between sets AMRAP 12 12 deadlifts @ 70/47.5kg 9 hang power cleans 12 bar-facing burpees over the bar 9 box jumps @ 30/24” Cash-out 2 rounds 60 seconds row for max cal Rest 30 seconds between rounds

Thursday 25.4.19

CrossFit Bench press 8 reps @ 70% of 1RM 6 reps @ 75% 4 reps @ 80% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% Rest 2 minutes between sets 3 sets B1. Single arm dumbbell push jerk 6 reps per arm with 4 second eccentric Rest 15-30 seconds B2. Supinated grip bent-over row 10 reps with 3 second eccentric Rest 60 seconds between sets AMRAP 15 60 wall balls @ 9/6kg 50 back-racked lunges @ 42.5/30kg 40 front squats 30 front-racked lunges 20 overhead squats 10 overhead lunges -----------

Tuesday 23.4.19

CrossFit Back Squat 4 sets of 5 reps with a 5 second hold at the bottom of each rep Rest 2 minutes between sets *no bounce. Start at 50% of back squat 1RM and build by 5% each set Towel pull ups 4 sets of 4 reps with 6 second eccentric Rest 90 seconds between sets 5 rounds AMRAP 2 5 chest-to-bar pull ups 10 box jump-overs @ 24/20” 20 double unders In remaining time AMRAP dumbbell thrusters @ 22.5/15kg Rest 1 minute between rounds ------------------------ Conditioning On a run

Saturday 20.4.19

In teams of 2 On a 40:00 running clock 00:00-10:00 Block run In remaining time max bear complex @ 60/42.5kg *Bear Complex = 1 power clean + 1 front squat + 1 push jerk + 1 back squat + 1 behind the neck push jerk 10:00-19:00 800m run In remaining time AMRAP 5 pull ups 5 push ups *I-Go-You-Go 19:00-27:00 600m run In remaining time max clean & jerk 27:00-34:00 400m run In remaining time AMRAP 30 double unders 10 dumbbell snatch @ 22.5/15kg 34:00-38:00 300m run In remaining time

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