CrossFit 3D Blog

mobilise / warm up

Individual Programming

CrossFit WOD:

AMRAP in 20 mins of;
10 Dumbbell Hang Squat Clean
Bear Crawl
20 Sit Ups
Roving Plank (alternate sides)

“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.

mobilise / warm up

Deadlift 5-5-5-5-5

“Finisher”

In teams of 2, while one team member sprints 100m, the other is doing jumping squats. How many squats can you do in a 5 minute window.

Rest / Skills / Tekkers / Make Up / Play / Strongman / Kettlebell Class

Remember there a couple of changes to the timetable on Monday’s gang….. PDR class has been moved to 8pm and the OnRamp moved to 9pm.

So far we have 7 teams confirmed for the CrossFit Velocity “Divided We Fall” Games in October. The closing date for entries is at the end of this month so any interested parties need to let me know asap.

Strongman WOD:

In 3 minutes, push a prowler loaded with 100kg as far as you can on a 30m relay. Then take a 40kg sandbag from the ground to shoulder as many times in a further 3 mins.

mobilise / warm up

CrossFit 3D WOD:

Run 800m
50 Kettlebell Swings, 24kg / 16kg
50 Box Jumps
Run 1 mile
50 Wall Ball
50 Pull Ups
Run 800m

mobilise / warm up

A1. Push Press 5-5-5-5; Rest 1 minute
A2. Sumo Deadlift High Pull – max reps in 30 secs; Rest 3 minutes

B. “Finisher”

AMRAP in 9 minutes of;
3 Toes to Bar
6 Jumping Lunges

Warm up / mobilise

Individual programming

CrossFit 3D WOD:

In a 10 minute window, perform as many reps of the following as possible;

kettlebell swings (24kg/16kg)
sit ups
double unders

you must complete the same number of reps of each exercise

Rest 5 minutes

In the next 10 minute window, do the same for;

1-arm dumbell split snatch (alternating arms)
press up
walking lunge steps

Stretch

Before and after photos from the ‘Bugaboo’ charity WOD on Saturday:

Keeping track:

Training is going well, you’re hitting new PBs, making improvements in your skill sets, and recovery is improving.  Or at least we hope so!  But do you really know your progress? Here’s a handy bit of kit to be including, aptly named ‘Beyond the whiteboard’ At the very least try and keep a diary of your training to monitor lifts, named workouts, goals achieved etc.  Beyond the whiteboard is specific to CrossFit, and so has appropriate sections for your record keeping.  Also take a look at this link to check out your overall CrossFit ability, and moreover, where you lack and excel relatively speaking to other areas on the same level.

Take this week to set some goals, perhaps your own or from the list of standards, and work towards them after a session, or on Thursday rest days.  Attack your set goal on the last week of September.  Everyone, post an aggressive goal to comments and we’ll review them at the end of the month.