admin-1, Author at Crossfit Toowoomba

TUESDAY

Tape for hands Running shoes Grips Skipping rope Strength Development 10-minute EMOM · 1st min: Tuck-to-Hollow · 2nd min: Inverted Barbell Rows · 3rd min: Ring Dips Focus: · Engaged Core, scap/lats · Shoulder & back position WOD 18-minute AMRAP · 8 Ring Rows OR 4…

SUNDAY

Practice Sessions

SATURDAY

Knee sleeves for rope Wrist wraps/tape Running Shoes “Heads Up its Groundhog Day” For Time: · 400-meter Run Into: 5 Rounds of: · 20 Double unders · 10 knees-to-Elbows OR Leg Raises · 5 Power Snatches (RX 42½/30 Kg) Then 400-meter Run Into: 5 Rounds of:…

FRIDAY

Knee sleeves Wrist wraps/tape Lifters Mobility & Movement Development 10 minutes · Shoulders · Core · Hips Technique: · Wallballs WOD Team of 2 30-minute AMRAP · Partner A: o 15 Wallballs (RX 9/6 Kg) o 150-meter Run · Partner B: o calories Team…

THURSDAY

Wrist wraps/tape Grips Skipping rope Strength Development Back Squats 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes/set Focus: · Good leg drive engaged lats and shoulders. · Breathing · Maintain good core tension and back position WOD 12-minute EMOM · …

WEDNESDAY

Tape/Wrist wraps Knee sleeves – climbing stuff Grips running shoes Rope Climbing Technique 10 Minutes · Arm positioning · Feet locking · Bites · Descending Focus: · Shoulders · Glutes · Core WOD 6 Rounds for Time: 30-minute CAP · 3-5 Rope Climbs · 15…

TUESDAY

Tape for hands Running shoes Strength Development Turkish Get-Ups 10 Rounds @ 90 Seconds · 1 Turkish Get-Up each arm Focus: · Engaged Core, glutes & shoulders · Good technique · Add weight if desired WOD 11-minute AMRAP 2 – 4 – 6 – 8…

MONDAY

Wrist wraps/tape Knee sleeves Grips Running Shoes (optional) Strength Development 10-minute EMOM · 1st min: Tuck-to-Hollow · 2nd min: Inverted Barbell Rows · 3rd min: Thoracic Rotations with DB Focus: · Engaged Core, scap/lats · Shoulder and back positioning WOD 20-minute CAP 21 – 15 –…