Warm Up

3X

200 m run

10 Goodmornings  ( use a light bar )

10 walking lunges

Batwing 5 pause 5 sec at top

3 Wall walks

5 ring rows

5 each external/ internal shoulder rotation

8 Weighted hip extensions pause at the top for 2 Sec

 

Mobility

thoracic, shoulder,

 

10 Rounds with a 20 min time cap

3MU (alternate Rounds C2B pull ups 6  Ring Dips 6)

3 DEFECIT  HSPU 4″/2″ Scale a needed

 

 

 

 

Monday August 12 CrossFit High Impact Puhi Kauai HI

Mondays WOD up on a Sunday I hope I'm not the only one excited about starting a new week!! R U Ready??

Mondays WOD up on a Sunday I hope I’m not the only one excited about starting a new week!! R U Ready??

 

 

 

Are You Addicted to CrossFit? Get hooked, Get addicted.  High on CrossFit

Are You Addicted to CrossFit? Get hooked, Get addicted. High on CrossFit

 

Thursday August 8 CrossFit High Impact

image

image

Warm up

600 m run

10 step ups

10 ring rows

10 ball slams

10 sit ups

10 OH Squats

Strength

Plank holds (weighted optional) 1:1 X 3

Strength XWOD

Bench Press (Light Day)

3 X 8 @ 65%

Burpee  Broad Jump

2-1-2

MET CON Team WOD FOR TIME

ROW 1200 M

120 WallBalls

200 m run together

120 Sit UPS

400 m run together

120 DB 40/ 30lb Push press

600 m run together

for time

* 1 person working while others rest & runs are done Together*

Monday August 5 CrossFit High Impact Puhi, Kauai HI

Warm Up

600 M run

2 rounds

15 Shoulder pass Thrus

15 Push up Plus

15 Sit ups

15 Back extensions

15 Squats

THE PUSH PRESS

THE PUSH PRESS

STRENGTH

SHOULDER PRESS 3 X 3

PUSH PRESS 5 X 5

WOD 3 ROUNDS FOR TIME

20 Russian KBS  (eye Level) 1.5/1 pood (53lb, 35 lb)

15  JELLY’S W/KB

JELLY= 1 R/ Lunge, 1 L /Lunge, 1 Goblet Squat, 1 Jumping Squat = 1

* This is all done w/ Kettlebell in the goblet position*

Tuesday July 30

Warm up

Jump rope 1 min

5 pull ups  (strict)

10 Walking Lunges

10  bridge raises

10 squats

30 sec Hanstand holds

Warm Up on Deadlift spend about 10-15 min to a weight your gouging to use

Wod

50 DU or 150 S

Then 3 rounds

Crossfits Hi’s version of “cinco #1

5 Deadlifts @ 75-80 %

5 Pistols  each leg (weighted KB 1.1/2/1. Pood optional)

90 ft Handstand walk in grass ( or shoulder tap modification)

5/23/13 – CrossFit HI

StrengthL and J Deadlift – build up to 1 heavy set of five -Then – Met Con Run 800m 50 situps 50 back ext or supermans Run 800m . See some Regional Action in the Video Below . https://www.youtube.com/watch?v=_dmHij68JwA

CrossFit High Impact – 5/22/13

Fun MetConAirdyne

Death by Burpees (1 burpee first min, 2 burpees second min, 3 third min….and so on until you can’t do the req’d amount during the min allotted)

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-Then –

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Sprints for Calories

5 sprints total made up of three row sprints and two airdyne sprints:

Row Sprint – 10 calories

Airdyne Sprint – 20 calories

*Take as much rest in between each sprint as needed

**Your score is total time spent sprinting – ie (if each of the five sprints takes me 30 sec, then my total score is 5 x 30 = 2.5min.  )

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>see airdyne video below!!!

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