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CrossFit WOD, May 31, 2019

Friday 31st May 2019

Warm-up

Warm-up
15 down ups
2 lengths lunge with a stretch (opposite arm opposite leg)

Empty bar movement
2 rounds
5 hang snatch pull
5 hang power snatch
5 behind the neck snatch push press
5 overhead squats

Weightlifting

Snatch Balance (Build to a heavy single)

Look at go heavier than your snatch to give you some confidence going into the snatch.

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CrossFit WOD, May 30, 2019

Thursday 30th May 2019

Warm-up
21/15 calorie assault bike
3 rounds
5 walk outs
10 plate GTOH
10 air squats
10 kip swings

Warm-up

Skill

Metcon
10 min upside down skill work.

Hadstand holds
Handstand press ups (strict or kipping)
Shoulder taps
Handstand walks

Metcon

Fight Club (AMRAP – Reps)
3 rounds for reps
Scoring lowest round

1 min thrusters 42.5/30kg
1 min Power clean 42.5/30kg
1 min Box jump overs
1 min Pull ups
1 min Assault bike calories

1 min rest after each round
Partner up with somebody so you need less equipment.

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CrossFit WOD, May 29, 2019

Wednesday 29th May 2019

Warm-up

Warm-up
400m run
2 length of rig walking lunge
10 pvc good mornings
5 down ups

3 min pulling EMOM, strict if possible. Steady air squats between sets

Metcon

Metcon (Time)
Every 5 minutes x 5

21/16 calorie row
15/12 calorie bike
9 single arm devils press 22.5/16kg
DO NOT sprint this.

Aim to be consisent across all 4 rounds.

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CrossFit WOD, May 28, 2019

Tuesday 28th May 2019

Warm-up

Warm-up
3 min bike or row

4 rounds with an empty barbell
5 power clean
5 front squat
5 STOH

stretch anywhere that’s feeling tight before adding weight.

Weightlifting

Macho Man Complex (build to a heavy complex)
3 Power Cleans
3 Front Squats
3 STOH

Metcon

Macho man (AMRAP – Rounds)
20 min EMOM

3 Power Clean 70/50kg
3 Front squat
3 Stoh
Total score of 20 rounds.

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CrossFit WOD, May 25, 2019

Saturday 25th May 2019

Warm-up

Warm-up
400m run
3 rounds
10 air squats
10 press ups
10 pvc good mornings

Metcon

Metcon (Distance)
30 min max distance row as a team of 3.

One athlete starts on the rower. The other 2 roll the dice, complete your given task the change onto the rower.

Dice
1 or 3 is
3 rounds
5 pull ups
10 press ups
15 air squats

2 or 4 is
2 rounds
20 KB swings 24/16kg
3 wall walks

5 or 6 is
40/30 calorie assault bike

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CrossFit WOD, May 24, 2019

Friday 24th May 2019

Warm-up

Warm-up
10 shuttle runs with down up at each end.
3 rounds
10 air squats
10 press ups
10 hollow rocks
10 kip swings

Weightlifting

Bench Press (4 x 5 @ 75 – 80% all to be at the same weight)

8 Bulgarian split squats each leg between sets. Use a box for you foot and add weight using a KB if needed.

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CrossFit WOD, May 23, 2019

Thursday 23rd May 2019

Warm-up

Warm-up
15 down ups
2 lengths bear crawl

3 min Strict pulling EMOM steady air squats between sets

Empty barbell movement, getting ready for a big power clean.

Weightlifting

Power Clean (Build to a heavy 3 TNG)

You must keep hold of the bar for all three reps and control the bar to the floor on the final rep for the weight to be scored.

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CrossFit WOD, May 22, 2019

Wednesday 22nd May 2019

Warm-up

Warm-up
400m run
2 length of rig walking lunge
20 press up position calf stretch
10 leg swings each side

Metcon

Metcon (AMRAP – Rounds)
20 min E2MOM

RX+
0-2min – 400m run
0-4min – 25/18 calorie assault bike

RX
0-2min – 400m run
2-4min – 20/15 cal assault bike

Score of 20 rounds, only get RX+ or RX if completed as prescribed with no missed rounds.

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CrossFit WOD, May 21, 2019

Tuesday 21st May 2019

Warm-up

Warm-up
3 min DU practice or 50 OTM if good at them.
3 rounds
10 pvc thrusters
10 sit ups
5 paused goblet squats

hip and shoulder stretch

Weightlifting

Thruster (Build to a heavy 3 reps)

This can be done from the rack.
NO REBEND of the legs!

Metcon

Metcon (AMRAP – Rounds)
15 min EMOM

1- 50 DUs
2- 12 thrusters 42.5/30kg
3 –

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CrossFit WOD, May 20, 2019

Monday 20th May 2019

Warm-up

Warm-up
25/20 calories
3 rounds
10 pvc dislocates
10 single leg KB deadlift (5 each side)
10 pvc good mornings
then
1 min bar hang

Gymnastics

Metcon
10 min pull up progression.

This doesnt want to be tiring, just a little time to work technique.
If you cant do kipping pull ups, work kip technique and negatives to build strength.

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