News

CrossFit WOD, September 23, 2019

Monday 23rd September 2019

Warm-up

Warm-up
35/25 calorie row
into 3 rounds
5 walk outs
10 air squats
10 alt lunge with plate raise at the bottom.

3 min pulling EMOM
shoulder stretch and activation between sets

We will still be weightlifting but not following any particular rep scheme or cycle leading up to the crossfit open. We will look to maintain strength but concentrate more on movements that most people struggle with.

Continue Reading

CrossFit WOD, September 21, 2019

Saturday 21st September 2019

Warm-up

Warm-up
400m run
3 rounds
10 dislocates
10 hollow rocks
10 PVC good mornings

In your pairs barbells out and build up to your working weight.
3 x 10 to get upto weight.

Metcon

Metcon
In Pairs

check in
800m run together

30-24-18-24-30
Deadlift 90/62.5kg
T2B
Bar over burpees

Check out
800m run together

Look to split reps equally if possible.

Continue Reading

CrossFit WOD, September 19, 2019

Thursday 19th September 2019

Warm-up

Weightlifting

Push Jerk (Build to a heavy 3 reps)

12 mins from when everyone has barbells out ready to go.

Metcon

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

14 Box jumps 24/20in
14 Bar over burpees
7 STOH 70/50kg

Look to move steay on the box jumps and bar over burppes and aimcomplete the STOH unbroken.

Continue Reading

CrossFit WOD, September 18, 2019

Wednesday 18th September 2019

Warm-up

Warm-up
400m run

3 rounds
5 walk outs
10 sit ups
10 kip swings

3 min pushing EMOM,
dead hang after set 1
lat stretch after set 2 and 3

A chance to practice any pulling movement you like today. This can be anything from banded pull ups to ring muscle ups. Whatever stage you are at you can always tweak the movements.

Continue Reading

CrossFit WOD, September 17, 2019

Tuesday 17th September 2019

Warm-up

Warm-up
3 rounds

15/12 cal row
10 KB deadlifts
5 burpee
10 press ups

3 min pulling EMOM,
Plate GTOH after set 1
scorpions after set 2
12 banded good mornings after set 3

4 short sprints today. Each should be done as quick as possible. Row hard, think unbroken deadlifts with good technique, efficient box jump overs (stay low) and fast on the HSPU.

Continue Reading

CrossFit WOD, September 16, 2019

Monday 16th September 2019

Warm-up

Warm-up
3 rounds

30 DUs
10 jumping air squats
10 PVC good mornings
10 alternating lunges
then
12 bridged reach overs

3 min pushing EMOM, pigeon pose after first 2 sets, then glute activation after third set.

Increasing on lastweeks front squats. These are not 1 rep maxes but should be heavy. These numbers will hopefully give you some confidence for friday when we are going for heavy hang squat clean and squat clean singles.

Continue Reading

CrossFit WOD, September 13, 2019

Friday 13th September 2019

Warm-up

Warm-up
400m run
3 rounds
10 jumping air squat
10 plate GTOH
10 press ups

3 min pushing EMOM

First off a bit of bench. Make sure you get a score on the board before going to big. NO EGO lifting.

With the wod find a weight you can cycle big sets of of power cleans.

Weightlifting

Bench Press (Build to a heavy 10 reps)

Make sure you get a score on the board.

Continue Reading

CrossFit WOD, September 12, 2019

Thursday 12th September 2019

Warm-up

Warm-up
3 rounds

25 DUs
10 KB squat cleans
10 lunge with elbow down the reach up (5 each side)

3 min pushing EMOM,
Sitting in the bottom of a squat holding onto the rig after set 1
Front rack stretch after set 2
Barbells out and go through drills after set 3

Heavy day. Building on from the past 2 weeks squat cleans.

Continue Reading