CrossFit GVA

Skill Squat – spend 10 minutes mobilising the hips and ankles. Spend another 10 minutes working on either a goblet squat, front squat or overhead squat. Keep the weight light and strive for perfect technique. Strength Front squat 5,5,5,5,5 WOD 30 seconds max push ups rest 90 seconds 30 seconds max swings rest 90 seconds [...]

Skill Double unders Strength Take 15 minutes and work up to a heavy single in the push press (1 RM if you feel good). WOD Grace 30 reps clean and jerk use 60% of the 1 single in the push press

Skill Strict pull ups Perform 1 set of sub maximal reps on the minute for 10 minutes. The key here is that the reps must be sub maximal, i.e. much less than your max. So if you can do 8 pull ups, do sets of 3. Use bands if necessary but try to complete all [...]

Skill Turkish get up Strength Hang Power Snatch 3,3,3,3,3 WOD 5 rounds 200m overhead plate carry 15 knees to elbow 30 double unders

Skill Kipping pull ups Strength Floor press 3,3,3,3,3 WOD 15 burpees 21/15/9 squat pull-up push up 15 burpees