CrossFitHPU

SUNDAY REST DAY 11.02.18

SUNDAY REST DAY 11.02.18

SATURDAY 10.02.18

SATURDAY 10.02.18

MOBILITY and MAINTENANCE 10 mins of own Mobility MET-CON (TIME) PERFORMANCE and FITNESS Ben Burgeron “Open Test” AMRAP 20 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees […]

FRIDAY 09.02.18

FRIDAY 09.02.18

MOBILITY and MAINTENANCE Walking Dynamic Effort with Machines GYMNASTIC SKILLS E3MOM (Every 3 mins) 15 HSPU 10 HR Push-ups 5 Bar Muscle Ups 30 Double Unders 3 Rounds MET-CON (AMRAP) PERFORMANCE  and FITNESS EMOM 18 Min 1. 14 Box Jump […]

THURSDAY 08.02.18

THURSDAY 08.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Internal Rotation S2. Broomstick/Empty Bar Complex S3. Coaches Choice OLYMPIC LIFTING PERFORMANCE and FITNESS Squat Snatch EMOM 10 1 Squat Snatch (Build weight every round or every 2 rounds) MET-CON (EMOM) PERFORMANCE […]

WEDNESDAY 07.02.18

WEDNESDAY 07.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Box Assisted Pigeon Stretch S3. Coaches choice MET-CON (TIME) PERFORMANCE  and FITNESS 21-15-9: Deadlifts 100/70 Burpee Box Jump Overs CONDITIONING PERFORMANCE Min 1. 21/15 Calorie Row Min 2. 15/12 Calorie Bike […]

TUESDAY 06.02.18 WAITANGI DAY

TUESDAY 06.02.18 WAITANGI DAY

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Band Assisted Front Rack S3. Coaches choice MET-CON (TIME) PERFORMANCE and FITNESS 12 Power Cleans 60/40 12 Front Squats 60/40 12 Push Jerks 60/40 Change Weights 9 Power Cleans 70/45 9 […]

MONDAY 05.02.18

MONDAY 05.02.18

MOBILITY and MAINTENANCE S1. Band Assisted Shoulders and Lats S2. Band Assisted Hip Flexor S3. Barbell Calf Smash STRENGTH/SKILLS PERFORMANCE and FITNESS EMOM 10 Even. 7 C2B Pullups Odd. 7 OH Squats 50/35 MET-CON (TIME) PERFORMANCE 4 Rounds 60 Double […]

SUNDAY 04.02.18

SUNDAY 04.02.18

SATURDAY 03.02.18

SATURDAY 03.02.18

MOBILITY and MAINTENANCE 10 mins of own Mobility GYMNASTIC SKILLS In Partners 1:1 1 Ring MU 1 Deficit HSPU 2 Ring MU 2 Deficit HSPU 3 Ring MU 3 Deficit HSPU Up to 7 and 7 MET-CON (TIME) PERFORMANCE and […]

FRIDAY 02.02.18

FRIDAY 02.02.18

MOBILITY and MAINTENANCE Walking Dynamic Effort with Machines STRENGTH PERFORMANCE and FITNESS EMOM 12 Even. 3 Deadlift 120/80 Odd. 1 Split Jerk 80-90% MET-CON (AMRAP) PERFORMANCE  and FITNESS 11 min Amrap 12 Box Jumps 9 Cal Ski Erg or Rower […]