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CrossFit Coleraine

Home Gyms 28/4/21

Weightlifting
15min build to max load.
Hang power snatch + Overhead squat + Power snatch + Overhead squat
(Must be completed unbroken).

Conditioning
3 rounds of
12-9-6
Hang power clean. RX 45/30kg. Scaled 35/25kg.
Pistols.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch. RX 22.5/15kg. Scaled 17.5/10kg.
Dumbbell box step up 24″/20″.

Today’s WOD 28/4/21

Warm up
3 sets.
8/side Single leg toe touch.
8 Alternating single arm down dog.
45sec Dead bug home position hold.

Strength
10min omem.
Odd min. 20sec Amrap Alternating dumbbell snatch + hang snatch.
Even min. 20sec Amrap Alternating dumbbell deadlift + clean + hang clean

Conditioning
3 rounds of
12-9-6
Single arm dumbbell power clean.
Air squat.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch.
Alternating forward lunge.

Home Gyms 26/4/21

Strength
8-10 sets.
3 Box squat @ 60-70% (Speed).
Rest 60sec b/t sets.
Set box height 1″ above parallel.

Conditioning
Rescue Freedom.
12min Amrap.
20 Toes to bar.
40 Thrusters 20/15kg.
100 Double unders.

Today’s WOD 26/4/21

Warm up
3 sets.
10/side Staggered stance toe touch.
10 Alternating lateral lunge w/t forward reach.
60sec Dead bug (Legs only).

Strength
12min omem.
1. 30sec Front rack hold reverse lunge to knee lift (Right).
2. 20sec Side plank (Right).
3. 30sec Front rack hold reverse lunge to knee lift (Left).
4. 20sec Side plank (Left).

Conditioning
12min Ascending ladder
2 SA Russian swings.
2 Heel hook assisted pistol.
2 Alternating single leg V up.
Add 2 reps each round.

Saturday Session 24/4/21

Teams of 2.

Part A.
20min Amrap (Athletes share reps).
100 Double unders.
50 Med ball cleans.
100 Double unders.
50 Single arm sumo deadlifts.
100 Double unders.
50 Thrusters (Both hands on dumbbell).

Rest 5min.

Part B.
10min Amrap (Athletes share reps).
10 x 25′ Lateral shuttles.
30 Single arm dumbbell hang clean & jerk.

Home Gyms 24/4/21

Hero WOD

Zachary Tellier

  • For Time
  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats