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Saturday 190316

Open Workout 19.4

For total time:
3 rounds of:
10 snatches, 95 lb/65 lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

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Friday 190315

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat @ 10X1
1x3x80-85%
1x2x85-90%
1x1x90-95%
1x3x85-90%
1x2x90-95%
1x1x95-102%

B.
“Jackie”
For time:
Row 1000m
50 Thrusters, 45/35 pounds
30 Pull-ups

C.
Three sets of:
Barbell Good Morning x 5 reps @ 32X1
Rest 2 minutes
Banded Hip Bridge x 20 reps (fast)
Rest 2 minutes

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Thursday 190314

A.

Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Three rounds, not for time, of:
Elbow Side Plank Twist, 5 reps (per side)
Superman Rocks, 15 reps
Pec/Shoulder Stretch (rings), 15 seconds
Skin the Cat
Support Hold (P-bar), 20 seconds
Bench Dips (knuckles back), 15 reps
Chicken Wing (upper arm support shrug), 5 reps

B.

Complete the conditioning portion from Wednesday if you missed it…

Or…

Eight sets of:
Row 500m @ 5k PR Pace -5 seconds
Rest 2 minutes

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Wednesday 190313

A.
Split Jerk Every 2 minutes, for 14 minutes (7 sets):
1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%
2x1x90+%

Coach Alex’s Notes:
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning. Make adjustments as required and prioritize mechanics over load.

Then…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Dip x 1.1 @ today’s heaviest weight
Rest as needed

B.
Every minute, on the minute, for 15 minutes:
Minute 1: 24/16kg Alternating Reverse Lunge x 12 reps
Minute 2: 20 Double Unders + 6 Chest-to-bar Pull-ups
Minute 3: 20 Double Unders + 8 Push-ups

Immediately followed by…

Three rounds for time of:
24/16kg Alternating Reverse Lunge x 12 reps
20 Double-Unders + 6 Chest-to-bar Pull-ups
20 Double-Unders + 8 Push-ups

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Tuesday 190312

A.

A.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 2 reps @ 75%

Then…

One set of:
Back Squat x 8 reps @ 50%

B.
Complete as many rounds as possible in 20 minutes of:
5 Chest-to-bar Pull-ups
10 Wall Ball Shots, 20/14 pounds
15 Kettlebell Swings, 26/16kg

Coach Alex’s Notes:
This 20 minute AMRAP contains a high volume of reps. Reduce the weight and scale the movements to limit failure and avoid long breaks.

C.
Two sets of:
Barbell Good Morning x 5 reps @ 32X1
Rest 2 minutes
Banded Hip Bridge x 20 reps (fast)
Rest 2 minutes

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