Recovery after Christmas party
Category: Uncategorized
CrossFit Coleraine
Day 6, ’12 WODS of Christmas’
Beginners class.
Skill. Toes to bar progressions.
Conditioning.
Hero workout ‘DG’
Day 5, ’12 WODS of Christmas’
Performance & Fitness.
Strength. Week 1.
Push press 10,10,10.
Conditioning.
15min (Time cap).
‘Angies Ladder’
Day 4, ’12 WODS of Christmas’
5km Row or 10km AAB
Day 3, ’12 WODS of Christmas’
Performance & Fitness.
Strength/Movement
3 sets on E90sec.
1. OHWL.
2. BOR.
3. Core.
Conditioning.
CF Open 12.3
Day 2 ’12 WODS of Christmas’
Oly.
Performance.
4min omem. 2 MC.
12min E2M. 1 PC + 1 CL + 1 Stoh.
Fitness.
4min omem. 2 MC.
12min E2M. 1 PC + 1 FS + 1 Stoh.
Conditioning.
Performance.
‘Ascending DT’ intervals.
Fitness.
Dual KB ‘DT’
Day 1 of ’12 WODS of Christmas’
Strength. Test week.
Front squat.
Conditioning.
CF 18.0
Beginners class 1st December 2018
2 rounds (Alternate between A & B).
A. 5min Amrap.
3 Brp.
6 DB SN.
9 BJSD.
Rest 2min.
B. 5min Amrap.
3/arm SA DB TH.
6 PU or RR.
9 SU.
Rest 2min.
Today’s WOD 30th November 2018
Performance & Fitness.
Strength.
Strict press 3RM.
Conditionng.
Performance.
4-5 sets 2min work/60sec rest.
2 PC.
2 RD.
Add 2 reps each rd.
Fitness.
4-5 sets 2min work/60sec rest.
2 Dual DB PC.
2 BD.
Add 2 reps each rd.
Today’s WOD 28th November 2018
Performance & Fitness.
Strength/Movement.
1. Unilateral knee flexion.
2. Unilateral upper body pull.
3. Core.
Conditioning.
2 x 8min.
600m run. In remaining time Amrap
5 Brp CTB.
5/arm KB C&J.
5 BJSD.
Rest 3min.