Monday 22nd April Warm Up: Run 300m Then 3RDS of 5 Burpees 10 Press Ups 15 Lunges 20 Air squats WOD: ‘Bret’ For Time (50min time cap) 50 Burpees 500m run 100 Push ups 500m run 150 walking lunges 500m run 200 air squat 500m run 150 walking lunges 500m run 100 push ups 500m…
Monday 15th April Warm up: Row 400m then 3 Rounds: 10 Knees to chest 5 Hang power cleans 5 Front squat Mobility: Weightlifting: 7×1 Power clean + 1 Hang Squat Clean + 1 Front Squat @75% of 1rm Sets every 2min WOD: For Time (12 min cap) 3 rounds 50 Air Squats 21 Alt DB…
The 2019/2020 Programme Cycles are ready for you, just click here and you will be taken to a pdf you can download. With the CrossFit Games Open switching to October we’ve programmed the cycles to fit that time line. We’ll release more information about the gymnastics focuses for each cycle later on, we’re currently working…
Monday 8th April Warm Up: Run 500m then 3 Rounds: 10 Scorpions 10 Roll throughs 3 Hang power cleans 3 Front squats Mobility: Gymnastic Capacity: Kipping Pull Up 4×5-10 Kipping Pull Ups + 12 Ring Rows Rest 2 mins between sets Coach’s Intent: Our gymnastics work today is again focussing on volume and muscular endurance…
Monday 1st April Warm Up: Ass Bike 400m Then 3 Rounds: 20 Second Hs hold 10 Barbell Front Squats 5 Barbell Strict Press Mobility: Strength: Strict Press 5×3 Sets every 2min *Allow 7 mins to build to working weight Coach’s Intent: Our strength work today is the beginning of our new pressing cycle. Athletes will…
Monday 25th March Warm Up: Row or Ass Bike 400m then 3 Rounds: 5 HR Burpees 10 Tension kip Swings 5 Barbell hang squat cleans Mobility: Strength: Paused Push Press 5×2 @70% of 1rm Jerk Sets every 2min *Pausing 3 seconds in dipped position Coach’s Intent: Our strength work to is building on our pressing…
Monday 18th March Warm Up: Ass Bike 400m then 3 Rounds: 10 Tension kip swings 5 Hang DB snatch 12 Mountain climbers Mobility: Strength: Deficit Deadlift 7×2 @80% of 3rm Sets every 2min Coach’s Intent: We are looking at strengthening the deadlift today. We are doing this through a deficit deadlift. What this will do…
Monday 11th March Warm Up: 500m run Then 3 Rounds: 12 Mountain climbers 3 Devil press 5 Push ups Mobility: WOD: 15 Min AMREPS 40 Double Unders or 80 Single Skips 3 Devil Press B: 15/10 G&R: 22.5/17.5 40 Double Unders 6 Devil Press 40 Double Unders 9 Devil Press etc. etc. Score is the…
Monday 4th March Warm Up: Run 500m then 3 Rounds: 5 DBL DB front squats 5 DBL DB push press 12 Mountain climbers Mobility: Strength: Back Squat 4×6 @75% of 1rm Sets every 3min Coach’s Intent: Our strength work today sees a moderately high volume back squat session. We will be working 4 sets of…
Monday 25th February Warm Up: Ass bike 500m then 3 Rounds: 5 Broad jumps 5 cal Ass bike 20 Second HS hold Mobility: WOD: For Time (13-15 min cap) 150 Air Squats 25 Box Jump Overs B: 24/20 G&R: 30/24 50 Air Squats 25 Box Jump Overs B: 24/20 G&R: 30/24 5 Squat Cleans B:…
