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Friday 190111

A.
Complete as many rounds as possible in 20 minutes of:
Row 750m
10 Burpees

Rest 5 minutes, then…

Complete as many rounds as possible in 20 minutes of:
30 Kettlebell Swings, 24/16kg
20 Pull-ups
10 Push-ups

Coach Alex’s Notes:
This is a long workout. Reduce the time, volume and/or weight if necessary.

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Thursday 190110

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

Or…

Four rounds, not for time, of:
Single Arm Dumbbell Deadlift, 6 reps per side
Single Arm Dumbbell Row, 6-8 reps per side

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

Or…

Every minute on the minute, for 10 minutes:
Minute 1 – Double Unders, 30-40 reps
Minute 2 – Nose-to-wall Handstand Hold, 45 seconds
Minute 3 – 45/25 pound Death March, 20 steps

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Wednesday 190109

A.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat, 3 reps

Coach Alex’s Notes:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.

B.
For time:
10 Muscle-ups
25 Thrusters, 75/55 pounds
Row 1000m
25 Thrusters, 75/55 pounds
10 Muscle-ups

Coach Alex’s Notes:
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Scaling Options:
L2: sub muscle-ups with chest to bar pull-ups/ring dips
L2: For time: 10 ring rows, 10 jumping dips, 45/35 pound thrusters, 750m row, 45/35 pound thrusters, 10 ring rows, 10 jumping dips

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Tuesday 190108

A.
Every 2 minutes, for 20 minutes (10 sets):
Behind the Neck Split Jerk, 2 reps

Coach Alex’s Notes:
Keep the weight light and focus on mechanics. Pause for two seconds in the receiving position.

B.
Complete as many rounds as possible in 10 minutes of:
75/55 pound Hang Power Snatch, 10 reps
75/55 pound Overhead Lunge Steps, 10 reps
10 Chest-to-bar Pull-ups

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Monday 190107

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
1x5x55%
1x3x65%
1x1x75%
1x1x85%
1x1x90%
1x1x95%
1x3xM.E.

Coach Alex’s Notes:
Less experienced athletes should focus on consistent mechanics and only add weight when they are comfortable with the lift.

B.
Complete as many rounds as possible in 20 minutes of:
20 Medicine-ball Cleans, 20/14 pounds
60 Double Unders

Coach Alex’s Notes:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Scaling Options:
L2: 20 minutes of: 20 medicine-ball cleans, 30 double-unders
L1: 20 minutes of: 10 medicine-ball cleans, 120 single-unders

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