OBSTACLE COURSE RACING – WORK OUT/TRAINING

21.07.16

Todays Training

TODAY’S Obstacle course racing ¬†WORKOUT – ACTIVE REST DAY

WARM UP

OPTIONAL
5 SETS 3 REPS EACH – LIGHT (50%)

BEHIND THE NECK STRICT SHOULDER PRESS
OVERHEAD SQUAT
Then
30 MINS RUN – STEADY 70% Effort

obstacle course racing

20.07.16

Today’s workout

WARM UP

EVERY 2 MIN – 6 sets
FRONT SQUAT X 2 reps @ 70% 1 RM

EVERY 2 MINS – 10 SETS
2 MUSCLE UPS or jumping muscle ups/banded muscle ups/ ring rows & ring dips
3 DEADLIFTS @ 70% 1 RM
4 STRICT HAND STAND PUSH UPS

3 sets
Banded hip bridges 3011 slow up , pause at top
X 8 reps
45 sec rest
Landmine rows 2111 X 8 reps L & R
45 sec rest
10 STRICT TOES TO BAR or HANGING LEG RAISES
45 sec rest

REMEMBER – ‘HARD WORK BEATS TALENT WHEN TALENT DOESN’T WORK HARD’

19.07.16

Training/workout

We are training hard @ CrossFit R560 for the Irish OCR CHAMPIONSHIPS ? Here’s todays WORK OUT
EMOM (every minute on the minute) STRICT chest to bar pull up. Increasing by 1 every round ie
Min 1 – 1 strict C2B pull up
Min 2 – 2 strict C2B pull ups
Min 3 – 3 strict C2B pull ups
Untill you cannot complete all reps in the minute ?
Then
4 x 4 – 400m hill sprints (out and in) ie run uphill 200m and back down 200m
4 min rest between each run
3×3 – 300m hill sprints (out and in )
3 min rest between each run
2×2 – 200m hill sprints (out and in)
2 min rest between runs

‘BELIEVE IN YOURSELF AND ALL THAT YOU ARE, KNOW THAT THERE IS SOMETHING INSIDE YOU THAT IS GREATER THAN ANY OBSTACLE!’

Obstacle course racing video