Wednesday 1st July 2015 - CrossFit Widnes - WOD
Warmup/Mobility Shoulder mobility 3 x Ring dips holds 10 sec 90 second Squat Sitting 20 x Air Squats 10 x Pullups/banded Tekkers Pistols/rollouts EMOM 20mins 1st - 8 x Rollouts 2nd - 8 x Pistols (4 each) 3rd - 2 x Muscle Ups (Bar or rings) Scale - Strict Pullups 4th - 8 x BoxJumps 30/24" WOD - For Time 40 x Box Over Burpees 20" 400m run * Muscle-up scale - work on Pullup/Ring Dip Complex
Tuesday 30th June 2015 - Workout Of The Day - CrossFit Widnes
Strength Front Squat 1-1-1-1-1-1-1-1 WOD In teams of 2: Buy In (Athlete 1) 350m Row Then YGIG (You Go I Go) 60 x Front Squats 50/30kg 60 x Pullups 60 x Bar Over Burpees 60 x Front Squats 50/30kg Then: Buy out (Athlete 2) 350m Row
Monday 29th June 2015 - Workout Of The Day - CrossFit Widnes
Strength STOH 8-8-8 WOD AMRAP in 3 Mins 7 x STOH 50/30kg 7 x Toes To Bar Then 400m Run after 3 mins completed Rest 90secs after last person in from run Repeat 5 x Rounds
Saturday 27th June 2015 - Workout Of The Day - CrossFit Widnes
Warmup + Tekkers Drills for Deadlift/Cleans/Jerk Tekkers/Strength 20 mins to establish heaviest Hang Clean + Push Jerk WOD DT - Hero 5 x Rounds for time 12 x Deadlifts 70kg 9 x Hang Cleans 6 x Jerks
Thursday 25th June 2015 - Workout Of The Day - CrossFit Widnes
Warmup +Tekkers Burgner Warmup for Hang Snatch 3 x Rounds of: 10 x PVC Pipe Snatches 10 x OH Squats 10 x Pass Backs WOD EMOM 12 Mins Evens - 5 x Power Snatch (build to heaviest set) Odds - 5 x Overhead Squats (build to heaviest set) Finisher 800m Run As fast a Possible
Wednesday 24th June 2015 - Workout Of The Day
Warmup Mobility Coaches Choice Tekkers Pullups/Kipping/strict if you can strict pullup work on 5 x 5 weighted strict pullups If you can strict pullup but cannot kip, work on kipping tekkers WOD AMRAP 7 mins 5 x Pullups 10 x Situps Rest 2 mins AMRAP 7 Mins Max Burpees rest 2 mins In partners max Distance in 7 mins change rower at any time
Tuesday 23rd June 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Squat therapy/shoulders Strength 15 mins to find Heaviest 2RM Thruster WOD - Partner WOD In teams of 2 (YGIG) x 6 rounds ** 10 x Thrusters 60/40kg 10 x Down Ups 50m Sprint ** one athlete completes a whole round before 2nd athlete can start. Once you complete the 50m sprint tag your partner in
Monday 22nd June 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Posterior Chain/whole body Strength Deadlift from Deficit (10kg plate) 5-5-5-5-5 WOD - Chipper for Time BUY IN 400m run 10 x HSPU THEN: 5 x Deadlifts 120/80kg 100 x Plyometric Lunges 5 x Deadlifts 120/80kg 100 x Situps 5 x Deadlifts 120/80kg 100 x Back Extensions 5 x Deadlifts 120/80kg BUY OUT 10 x HSPU 400m run
Saturday 20th June 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Burgner Warmup Tekkers Hang Power Snatch+OH Squat WOD 10,9,8,7,6,5,4,3,2,1 reps Hang Power Snatch 40/30kg Chest to Bar Pullups ** Kicker - Every 2 mins, Carry a Kettlebell for 100m 12/8kg
Thursday 18th June 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Squat Therapy/Shoulder Mobilise Strength WOD Every 90secs 12 rounds Complete 3 x Front squats 6 x Seated KB Press * Score on heaviest set ** Switch to back squats on front squat failure Finisher Tabata this: Down ups Wall Balls 8/5kg
