crossfitbanjarahills

Workout of the Day

04112019 “Do something today that your future self will thank you for.” Warm-up Rowing for 5 min. 20 sit-ups 30-m bear crawl 20 air squats 25 Mountain Climber 30 banded good mornings Workout of the day Metcon 12 minutes of stretching 12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice Scaling options Scaling Option: 1 10 minutes of stretching 10 minutes of L-sit practice 10 minutes of handstand practice 10 minutes of plank practice 10 minutes of scales practice Goal Learn how execute proper form. Cool Down Coaches Choice

Workout of the Day

01112019 “You can have results or excuses, but not both.” Warm-up 2 Rounds: 250-m Row 10 burpee 30 Jump Rope Workout of the day Metcon For time: Row 5,000 meters Scaling options Scaling Option 1: For time: Row/ Run/ bike 3,000 meters Scaling Option 2: For time: Row/ Run/ bike 2,000 meters Cool Down Coaches Choice

Workout of the Day

31102019 “Do something today that your future self will thank you for.” Warm-up Coaches Choice Workout of the day Metcon Pick 1 or 2 Options from below – 12 minutes of stretching 12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice Option 2 – 3 Rounds of 10 Incline Bench DB Curl 1 1/4 10 Incline Bench DB Skull Crushers As heavy as possible – Try to fail in the 8-12 Rep Range. – Rest 60 secs. between sets 3 round of 10 Zottman Curls 10 Standing Barbell French As heavy as possible – Try to fail in the 8-12 rep range. – Rest 60 secs. between sets Option 3 – Aerobic capacity (Week 6) 2 rounds 500 m at 5k pace Rest 30 sec 400 m at 5k pace Rest 60 sec 400 m at 5k pace Rest …

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Workout of the Day

30102019 “The hard part isn’t getting your body in shape.” Warm-up 2 rounds of: Bike or row, 2 minutes 10 box jumps to low box 10 Spiderman lunges 10 hip extensions on a GHD Specific warm up Medicine-ball clean Perform 5-7 reps of each step using a light medicine ball: – Deadlift – Deadlift and shrug – Front squat – High-hang squat clean – Clean – Touch and go cleans at working weight Push jerk Perform 5 reps of each step of the progression: – Jump and land (with hands at sides) – Jump and land (with hands at shoulders) – Jump, punch and land (without a barbell) – Push jerk with a PVC – Push jerk with an empty barbell Workout of the day Metcon (Time) For time: 50 medicine-ball cleans 25 push jerks 50 medicine-ball cleans ♀ 14-lb. ball, 105-lb. jerk ♂ 20-lb. ball, 155-lb. jerk Scaling options …

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Workout of the Day

29102019 “The body achieves what the mind believes.” Warm-up 2 Rounds: 200-m Row 1 min Jump rope 10 kb swing prep for position 20 Ab-mat sit-ups Workout of the day Metcon (Time) 2 rounds for time of: 75 kettlebell swings 50 GHD sit-ups Row 1,000 m ♀ 16 kg ♂ 20 kg Scaling options Scaling Option:1 2 rounds for time of: 75 Russian kettlebell swings 50 Ab-mat sit-ups Row 1,000 m Scaling Option 2: 2 rounds for time of: 50 Russian kettlebell swings 35 Ab-mat sit-ups Row 800 m Cool Down Coaches Choice

Workout of the Day

28102019 “Good things come to those who sweat.” Warm-up 2 rounds: 20 Mountain climbers 3/3 Turkish get-ups 10 Goblet squats 30-feet of a high-hip bear crawl Specific warm up Overhead lunge 5 dumbbell deadlifts per arm 5 dumbbell hang power snatches, per arm 5 dumbbell lunges, per arm Step-ups 10 step-ups to workout height 5 dumbbell step-ups, per side Handstand walk 3 reps of wall walk + 10-sec handstand hold 3 reps of wall walk +10 hip shifts and hand lifts, alternating arms 3 reps of wall walk + 10 shoulder taps, alternating arms 2 minutes of attempts at handstand walking Strict handstand push-up 3 partial range kick-ups to wall 5 reps of handstand hold, lowering to tripod position 5 strict handstand push-ups Workout of the day Metcon (Time) For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk ♀ 35-lb. DB and …

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Workout of the Day

26102019 “The body achieves what the mind believes.” Warm-up 2 Round: 10 Squats 10 Good Mornings 10 min Single Under 10 Body Row Specific warm up Deadlift 30-second of 3-point hip-hinge drill with PVC 10 deadlifts with an empty barbell, pausing for 2-seconds at knees Workout of the day Metcon (Weight) Deadlift 10-8-6-4-2 reps Practice SLIPS for 30 minutes Scaling options Deadlift 10-8-6-4-2 reps Choose Weight with which you can complete the given reps. Cool Down Coaches Choice

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