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WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 8/9/17 _HSC



Workout

Hang Squat Clean
E90sec
3 x 3
3 x 2
3 x 1` 

Push-press
4,4,4,4

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ben@crossfitadelaide.com

WOD 7/9/17 _row


Its last years video but the Indoor Rowing Champioships are coming to Adelaide in November...
 
Great session on the rower today, its an interesting way to break up 1000m efforts and helps you learn to "recover" actively ie you can recover while moving (not twitching on the ground)

Workout

4 x 1000m row
Done as (250m hard / 250m easy / 250m hard / 250m easy)

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ben@crossfitadelaide.com

WOD 6/9./17 _LP8


The Linchpin returns (finally) for its retest, lets see how the overhead squat work over the last month has paid off

Workout 

Overhead Squat - heavy 3 (from ground)

rest

Linchpin 8

3 rounds for time
21 Deadlift (80/60)
7 Overhead Squat (80/60)
9min time cap

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ben@crossfitadelaide.com

WOD 5/9/17 _helen

KB Swings are something that are often butchered pretty badly in CrossFit, we normally utilise the russian swing as its the safer of the two variations and allows people to focus more on effective hip drive (which is the main point of the exercise).  So even though you are on track for a sub 6min Helen and completely crushing it - lets keep it looking good all the way through

Workout

"Helen"
3 rounds for time
400m run
21 KB Swings
12 Pullups

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ben@crossfitadelaide.com

WOD 4/9/17 _sprint

Fast fun little workout for a Monday to get your week started right...


Workout 

5 sets 3-5 reps
Strict HSPU

rest

3 Rounds for time
21 / 18 cal bike
15 burpees

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ben@crossfitadelaide.com

WOD 2/9/17 _3x250



Workout

Team 3
250 wall balls

25min cap....

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ben@crossfitadelaide.com

WOD 1/9/17 _OHSDL



Dont panic Linchpin fans - it will be appearing for a retest next week...

Workout

Overhead Squat
E90sec
3 x 6, 3 x 4, 3 x 2


Deadlift
E90sec
3 x 3, 2 x 2, 2 x 1
 
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ben@crossfitadelaide.com

WOD 31/8/17 _gymskills



Workout

3 x back lever

rest

10min Freestanding Handstand practice

rest

10min max unbroken double unders

rest

3 x 20 hollow rock

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ben@crossfitadelaide.com

WOD 30/8/17 _dallas5



Workout 

5min AMRAP:
Burpees
1min rest

5min AMRAP
7 deadlifts, 70/50
7 box jumps
1min rest

5min AMRAP
TGU 20kg DB
1min rest

5min AMRAP
7 pullups
7 push-ups
1min rest

5min AMRAP
AB cals

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ben@crossfitadelaide.com

WOD 29/8/17 _rowrowrowrow



Workout

6min EMOM Ring Dips

6min EMOM Strict Pullups   

rest

4 x 500m row

4min rest between rounds

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