02-05-2015


CrossFit Kia Kaha – CrossFit Outdoors

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Metcon (Time)

Cardio base training:

– The purpose of these sessions is to improve our overall base cardio capacity.

*Run out for 20mins further than last week (only has to be a little bit further) and back in under 20mins to negative split and increase the speed.

02-05-2016


CrossFit Kia Kaha – Strength program

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Pull-ups (5,5,5,5,5)

GOAL: To work at a higher level than the last 6-weeks. Improve your overall strength each week by increasing the amount of strict pullups or weight lifted.

*Use a weight if you can do more than 10 x strict reps each set.

*5 x sets or max reps every 2mins.

Front Squat (5,5,5,5,5)

5 x rounds, starting every 4mins.

1. 5 x Front Squats, increase the weight by 2.5kg

2. 10 x Overhead Lunges

3. 10 x Step-Ups

GOAL: This is a strength circuit which means slow controlled movements working on stability and control is the key goal. Slow the movements down to ensure time under tension is achieved.

Front Rack Lunge (10,10,10,10,10)

5 x sets of 10 x rep Over Head Lunges (10 x steps in total).

*Increase the weight 2.5kg’s from last week

*Use a barbell, plate, KB’s or DB’ what ever you like.

Weighted Step-ups (10,10,10,10,10)

5 x sets of 10 x rep Step Ups (10 x steps in total).

*Increase the weight 2.5kg’s from last week

*Use a barbell, plate, KB’s or DB’ what ever you like.

GHD Situps (50)

50 x weighted GHD situps.

*Weight will increase each week.

02-05-2016


CrossFit Kia Kaha – CrossFit

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Pull-ups (5,5,5,5,5)

Sets will be performed as follows each 2 minutes.

– Max strict pullups, use weight as per previous weeks.

– 15 GHD situps.

*On the 3rd, 4th and 5th sets change to kipping pullups instead of strict to start working on skills.

Front Squat (5,5,5,5)

4 x rounds, starting every 4mins.

1. 5 x Front Squats, increase the weight by 2.5/1.25kg’s from last week.

2. 10 x Overhead Lunges,

3. 10 x Step-Ups

*increase the weights from last week on the lunges and step ups only if you can maintain correct movements.

Front Rack Lunge (10,10,10,10)

4 x sets of 10 x rep Over Head Lunges (10 x steps in total).

*Use a barbell, plate, KB’s or DB’ what ever you like.

*Increase the weight if you can.

Weighted Step-ups (10,10,10,10)

4 x sets of 10 x rep Step Ups (10 x steps in total).

*Use a barbell, plate, KB’s or DB’ what ever you like.

*increase the weight if you can from last week.

Metcon (Time)

4 x rounds

– 400m run

– 20 x push press @ 40/25kg