CrossFitHPU

MONDAY 07.08.17

MONDAY 07.08.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Band assisted Front Rack S3. Coaches choice STRENGTH EMOM 12 PERFORMANCE and FITNESS Even. 4 Front Squats Odd. 8 Back Squats Weight stays the same and should be 60% of your […]

SUNDAY 06.08.17 REST DAY

SUNDAY 06.08.17 REST DAY

SATURDAY 05.08.17

SATURDAY 05.08.17

MOBILITY and MAINTENANCE Dynamic Warmup MET-CON (TIME) PERFORMANCE and FITNESS In Teams of 3 Complete 60 Thrusters 50/30 Every time you drop the bar or swap members 3 Burpees as a team 60 Pullups 60 Clean and Jerks 60/40 Every […]

FRIDAY 04.08.17

FRIDAY 04.08.17

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Shoulders S2. Band Assisted Ankle Mob S3. Coaches Choice SKILLS/STRUCTURAL BALANCE PERFORMANCE EMOM 10 Even. 10 Deficit HSPU Odd. 10 Pistol Squats FITNESS EMOM 10 Even. 10 HSPU Odd. 10 Weighted Box […]

THURSDAY 03.08.17

THURSDAY 03.08.17

MOBILITY and MAINTENANCE S1. Lacrosse Ball Glutes/Hips S2. Lacrosse Ball Chest/Shoulders S3. Coaches Choice SKILLS/STRUCTURAL BALANCE Use 12 mins to find heaviest Turkish get-up each arm with DB MET-CON (EMOM) PERFORMANCE and FITNESS EMOM 21 Min 1. 15/12 Cal Airbike […]

WEDNESDAY 02.08.17

WEDNESDAY 02.08.17

MOBILITY and MAINTENANCE S1. Box Hamstring Stretch S2. Band Assisted Lats and Shoulders S3. Coaches choice SKILLS 10 mins to find max height Box Jump MET-CON (AMRAP) PERFORMANCE and FITNESS ALTERNATING WITH A PARTNER 2 mins on 2 mins off […]

TUESDAY 01.08.17

TUESDAY 01.08.17

MOBILITY and MAINTENANCE S1. Band assisted Lying Hamstrings S2. Lacrosse Ball Shoulders S3. Coaches Choice ENDURANCE ROWER (Partners) 1:1 (Max Effort) 500m 400m 300m 200m One partner works one partner rests, slowest partner starts MET-CON (AMRAP) PERFORMANCE 15 min AMRAP […]

MONDAY 31.07.17

MONDAY 31.07.17

MOBILITY and MAINTENANCE S1. 4 mins Machine S2. Band assisted Front Rack S3. Coaches choice EMOM 10 PERFORMANCE Even Min. 3 Squat Cleans 75/50 Odd Min. 1-2 Legless Rope Climb FITNESS Even Min. 1 Power Clean 3 Front Squats Odd […]

SUNDAY 30.07.17

SUNDAY 30.07.17

SATURDAY 29.07.17

SATURDAY 29.07.17

MOBILITY and MAINTENANCE Dynamic Warmup MET-CON (TIME) PERFORMANCE and FITNESS IN PARTNERS Row 1000m Must be split into 4 x 250m splits 60 T2B or Knees 2 Chest Row 1000m Must be split into 4 x 250m splits 60 HSPU […]