Thorbeckes CrossFit posted on Facebook
Fitness and performance
WOD: 5 rounds
-Run 600 meters
-Walk 200 meters
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Tuesday 6314 Warmup/mobility Fitness Strength: EMOM for 20 min -2 Hang Power Cleans WOD: For max reps -90 seconds of Push Press Rest 30 seconds -90 seconds of Double-Unders Rest 30 seconds -60 seconds of Push Press Rest 30 seconds -60 seconds of Double-Unders Rest 30 seconds -30 seconds of Push Press Rest 30 seconds -30 seconds of Double-Unders *The weight of the PP should be as close to body weight as you can handle. Performance Strength: EMOM for 20min -2 Power Cleans Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 min WOD: For max reps -90 seconds of Handstand Push-Ups (strict) Rest 30 seconds -90 seconds of Double-Unders Rest 30 seconds -60 seconds of Handstand Push-Ups (strict) Rest 30 seconds -60 seconds of Double-Unders Rest 30 seconds -30 seconds of Handstand Push-Ups (strict) Rest 30 seconds -30 seconds of Double-Unders Cool down: OTM for 8 min Even: banded shoulder flossing Odd: foam roll calf Extra Credit: 3 sets not for time - Handstand walk 15-20m -L sit 30-45 sec - 4-6 skin the cats
Friday 52314 Warmup/mobility Fitness Strength: 4 sets of -Single Leg Romanian Deadlift x 6-8 reps each leg Rest 45 seconds -10 medicine ball cleans Rest 45 seconds -Jump Rope Skill Work x 45-60 seconds Rest 45 seconds WOD: “Fran” 21-15-9 for time -Thrusters 95/65 -Pullups Performance Strength: 20 min to build to a heavy clean and jerk -3 min MR Double Unders WOD: “Fran” Cool down: OTM for 8min Even: lat foam roll Odd: couch stretch Extra Credit: Take 15-20 min to build to a 1RM bench press. You may have to do this in the main facility after class.
Thursday 52214 Warmup/mobility Fitness Strength: 3 sets of -10 Back squats Rest 60 sec -accumulate 45-60 sec in handstand Rest 60 sec -15-20 push-ups WOD: 4 rounds for times -800m run 2min rest Performance Strength: A. In 8 sets or fewer, build to a 1RM Back Squat Set 1 @50% x5 reps Set 2 @65% x4 reps Set 3 @75% x3 reps Set 4 @85% x2 reps Set 5 @90-95% x 1 rep Sets 6-8 Test 1 rep max **Rest 60-90 sec between sets 1-4, and 3-4min between attempts over 85%. Leave weights on bar, you’ll come back to this B. 60 sec of strict handstand push-ups Rest 2min 60 sec of kipping handstand push-ups C. Back Squat x Max Reps @ 85% of today’s 1 RM Cool down: OTM 6 min Even: foam roll IT band Odd: cats and dogs
Thursday 41714 Warmup/mobility Fitness Strength: 4 sets of -10 Box Step-Ups Rest 45-60 seconds -10 Bent over row Rest 45-60 seconds -3 jerk balanced Rest 45-60 seconds Performance Strength: Jerk Balance 3×3 *start with empty bar and make it perfect 12 min to build to a heavyish split jerk WOD: 3 sets for max reps of -30 seconds of Double-Unders 30 seconds of Rest -30 seconds of Ground to Overhead 135/95 30 seconds of Rest -30 seconds of cal row 30 seconds of Rest Cool down: Foam roll
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