Monday 23rd April Warm Up: 3 rounds 8 Scap pull ups 8 DB deadlifts 8 mountain climbers Then 3 min wall walk Indian run *Class does half wall walk side by side so there is a tunnel created under them. Member on one end travels through the tunnel to the other end where they get…
Monday 16th April Warm up: Run big block then 3 Rounds: 20 second dead hang 8 Front Squat 8 push press Mobility: Front Rack + Shoulder WOD: 9 Min AMRAP Power Clean B: 42.5/30 G: 52.5/40 R: 70/47.5 Ring Dip 3-6-9-12-15… Rest 2 Mins 9 Min AMRAP STOH Ring row 3-6-9-12-15… CORE: 12 Min Alternating…
Monday 9th April Warm Up: Block run 3 rounds 3 deadlifts 6 Hang Power Cleans 9 shoulder to overhead (R1: strict press, R2: push press, R3: push jerk) Mobility: Barbell cycling: Clean and Jerk EMOM x 10 Even: 5 unbroken c&j Odd: Rest *AHAP* If you fail a set – 5 Burpees in Rest time…
Monday 2nd April Warm Up: 3 Rounds 15 Air Squats 10 Empty Bar Thrusters 5 Burpees Mobility: Strength: Back Squat 5 x 3 @ 80% 1RM with tempo 2010 1 x Max Effort @ 50%1RM Set on clock every 2:00 Focus on the depth and spend 6 minutes building up to weight WOD: 6 Rounds…
Monday 19th March Warm Up: Row 400m then 3 Rounds: 20 Floor sweeps (10R+10L) 12 Split jumps 20 Second HS hold Mobility: Strength: 7×5 Single leg DB deadlifts 5R+5L + 20 second arch hold Rest 1 minute between sets Coaches intent: Today’s strength component we are focussing on strengthening our athletes posterior chain. We are…
Monday 12th March Warm Up: Row 400m then 3 Rounds with Empty barbell: 12 Mountain climbers 8 Push Jerks 5 Hang power cleans 5 Front squats Mobility: Weightlifting: Every 1 min for 12 mins: 1 Clean & Jerk @ 80% 1RM Coaches intent: As a strength component today we are looking at our consistency of…
Monday 5th March Warm Up: Tabata Double Unders + Air squat then 3 Rounds: 10 Shoulder taps (R+L=1) Empty barbell 5 Good mornings 5 Snatch grip push press 5 Overhead squats Mobility: Weightlifting: Snatch 7×2 Full Snatch @80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00 (Reps are not touch and…
Monday 26th February Warm Up: 3 minutes DU practice Then 3 Rounds: 10 Empty barbell hang squat cleans 10 Empty barbell push press 20 Plate hops 8 Kips on the PU bar Mobility: Weightlifting: Clean and Jerk 20 mins to establish a new 1rm Clean and Jerk Coaches Intent: Today we are testing our 1rm…
Monday 19th February Warm up: Run 400m then 3 Rounds: 12 Mountain climbers 3 Pull Ups 5 Dbl DB cleans 5 Dbl DB push press Mobility: WOD: ‘Kelly’ 5 rounds for time of: Run 400 m 30 Box Jumps 24/20 30 Wall Balls 9/7 Prescribed % Men Women (mins) …
Every year February comes around faster than we’d expected and brings with it the Crossfit Open. The Open is the worldwide Crossfit competition that, for regular people like us, is a fun way to measure our fitness against the people around us, and to see how much fitter we’ve become since the previous year. For…
