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CrossFit Bolton
WODS & News

Thursday 180920

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

Or…

Three rounds, not for time, of:
Straddle Hollow Hold, 30 seconds
Table, 30 seconds
Lying Back Arch, 15 reps
Piked Handstand Push-up to Shoulder Opener, 3 reps
Cat Cow, 10 reps
Handstand Hold (chest facing wall), 20 seconds
Reverse Snow Angel, 5 reps

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Row 1500m @ 5km PR Pace
Rest 60 seconds

Wednesday 180919

A.
Four sets of:
Supinated Grip Barbell-Row x 8 reps @ 2111
Rest 60 seconds
Alternating Cossack Squats x 14-20 reps
Rest 60 seconds
Nose to Wall Handstand Hold x 1 minute

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double Unders + 4 Dumbbell Power Snatches
Minute 2 – 20 Double Unders + 6 Toes-to-bar
Minute 3 – 12 Russian Kettlebell Swings, 32/24kg

C.
Three sets of:
15 Hamstring Curls (feet in rings)
Rest 60 seconds
Hammer Curl x 10 reps
Rest 60 seconds

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Monday 180917

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Grip Push Press + Overhead Squat (with pause) x 4 reps

Coach Alex’s Notes:
Perform the snatch grip push press, descend to the bottom of the overhead squat and hold for two full seconds, stand up, and repeat for four reps.

Then…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + High Hang Snatch x 1 rep

B.
Every 2 minutes, for 10 minutes, complete:
Shoulder Press x 2-3 reps @ 85-95%

C.
Four sets for times of:
Run 400m
20 Wall Ball Shots
Rest 2 minutes

Coach Alex’s Notes:
Note your time for each set. Top athletes should be able to maintain set times (within about 10 seconds) given the 2 minute rest. Do not pace your sets to accomplish that. Trust your fitness and your ability to recover and repeat.

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Sunday 180916

Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or Run for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy.

Or…

– Choose 3-5 Mobility Drills from our YouTube channel and spend 10-20 minutes on them.
– Choose 2-3 Abdominal Exercises from our YouTube channel and spend 5-10 minutes on them.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Need help with your nutrition?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

 

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