CrossFitHPU

WEDNESDAY 21.02.18

WEDNESDAY 21.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Broomstick/Empty Bar Complex S3. Coaches choice MET-CON (EMOM) PERFORMANCE EMOM 15 Min 1. 2 Power Snatch (ascend weight each round) Min 2. 10 BBJO Min 3. 10 DB Box Step-Ups 22.5/15 […]

TUESDAY 20.02.18

TUESDAY 20.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor and Ankle S2. Band Assisted Front Rack S3. Coaches choice BODYWEIGHT STRENGTH Every 2 Mins (5 Rounds) 5 Strict Pullups 10-20 HR Push-ups MET-CON (LADDER) PERFORMANCE and FITNESS 10-9-8-7-6-5-4-3-2-1 Power Cleans 60/40 […]

MONDAY 19.02.18

MONDAY 19.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Shoulders / Front Rack S2. Lacrosse Ball Hips and Glutes S3. Coaches Choice OLYMPIC LIFTING  CLEAN AND JERK PERFORMANCE and FITNESS Clean and Jerk 7 Sets, On the 2:00: 2 Hang Squat Cleans + […]

SUNDAY REST DAY 18.02.18

SUNDAY REST DAY 18.02.18

SATURDAY 17.02.18

SATURDAY 17.02.18

MOBILITY and MAINTENANCE 10 mins of own Mobility PERFORMANCE and FITNESS Overhead Squat Build to a Heavy Set of 10 MET-CON (AMRAP) PERFORMANCE and FITNESS Teams of 3 AMRAP 25: 60 Cal Machine 75 Push Jerk 50/35 30 C2B Pullups […]

FRIDAY 16.02.18

FRIDAY 16.02.18

MOBILITY and MAINTENANCE Walking Dynamic Effort with Machines MET-CON (EMOM) PERFORMANCE  and FITNESS Alternating On the Minute x 14 Even: 5 Bar Muscle-Ups or C2B Pullups Odd: 3-3-2-2-1-1-1 Squat Clean CONDITIONING PERFORMANCE Min 1. 21/15 Calorie Row Min 2. 15/12 […]

THURSDAY 15.02.18

THURSDAY 15.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Internal Rotation S2. Band Assisted Front Rack S3. Coaches Choice OLYMPIC LIFTING PERFORMANCE and FITNESS Split Jerk EMOM 10 1 Split Jerk Build weight every round or every 2 rounds MET-CON (EMOM) […]

WEDNESDAY 14.02.18 HAPPY VALENTINES

WEDNESDAY 14.02.18 HAPPY VALENTINES

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Broomstick/Empty Bar Complex S3. Coaches choice GYMNASTIC SKILLS Double Unders 50-40-30-20 Pistol Squats or BB Reverse OH Lunge 30/20 20-16-12-8 MET-CON (TIME) PERFORMANCE  and FITNESS 9-6-3 Squat Snatch 50/35 C2B Pullups […]

TUESDAY 13.02.18

TUESDAY 13.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Band Assisted Front Rack S3. Coaches choice MET-CON (EMOM) PERFORMANCE EMOM 15 Min 1. 10 Burpee Box Jump Overs Min 2. 10 Hang Cleans 50/35 Min 3. 10 Cal Airbike FITNESS […]

MONDAY 12.02.18

MONDAY 12.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Shoulders / Front Rack S2. Band Assisted Hip Flexor S3. Coaches Choice OLYMPIC LIFTING  CLEAN AND JERK PERFORMANCE and FITNESS 6 Rounds :25 Clean and Jerk 60/40 :35 Rest MET-CON (TIME) PERFORMANCE  and FITNESS […]