Wednesday, December 30, 2015

WEDNESDAY

(A) Narrow Grip Bench
5 Sets x 10-12 reps

(B) 3 Rounds
10 x Squat Clean & Jerk: 60/40/35
15 x Pull-ups

Tuesday, December 29, 2015

TUESDAY

Great to have Suaia Matagi join the 6am group again this morning 


(A) Front Squat
Build to a new 1RM

SUGGESTED JOURNEY: Warm up with 1x8@50% - 1x5@60% - 1x3@70% - 1x1@85% - 1x1@95% - 1x1@100+%

(B) 12 Days of Xmas
1 1/2 Gasser
2 Squat Snatch
3 Box Jumps: 30/24/22
4 Push Press
5 Hang Power Clean
6 HR Pushups
7 Prisoner Lunges (7 each leg)
8 Burpees
9 Deadlifts
10 RKB Swing: AHAP
11 Wall Balls: 9/6kg - 10/9ft
12 TTB
NOTE: Barbell loads are 55 - 38.5 - 35kg

Sunday, December 27, 2015

Sunday Open Box

(A) For Quality
20-15-10: Cal Row
40-30-20: Double Under's

(B) In 12 min
OHS: Heavy Double

(C) (2Bars)
EMOTM x 12
C&J: 1x75%
Snatch: 1x75%

(D) Dianne v Helen
3 Rounds
9 x Deadlifts: 100/70
9 x HSPU
21 x KB Swing: 24/16
12 x Pull-ups

(E) Front Squats
3x4@60%

Thursday, December 24, 2015

EVA

Today we do our Xmas Eve tradition workout Eve. We have done this every year for the last 7. Merry Xmas everyone.

"EVA" 5 Rounds
800m Run
30 KB Swings: 32/24
30 Pullups

Wednesday, December 23, 2015

WEDNESDAY

Yes!

(A1) Narrow Grip Bench Press
5 Sets x 8-10 Reps

(A2) Handstand Practice

(B) 3 Rounds
10 x Snatch: 60/40/32
30 x Wall Ball: 9/6kg - 10/9ft

Monday, December 21, 2015

MONDAY

(A) Front/Back Squat: 4 Sets x 2/4@70%

(B) Five rounds - Compare Here
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Metre Run

NOTE TO ALL ATHLETES: This is a scheduled “back-off” session. After a pretty intense 8 weeks we have lowered the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?

Saturday, December 19, 2015

Friday, December 18, 2015

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Pull-ups
(Min4) 15 x Box Jumps: 24/20
(Min5) 35 x Double Under's

Thursday, December 17, 2015

THURSDAY

(A) Power Clean Complex
4 Sets of the following Complex
Hang Power Clean + Power Clean + Push Press
Hang Power Clean + Power Clean + Push Jerk
Hang Power Clean + Power Clean + Split Jerk

NOTE: One set consists of all 9 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

(B) For Time - Compare Here
10-9-8-7-6-5
Deadlift: BW
Lateral Bar Hops
-THEN-
Run 1km

Wednesday, December 16, 2015

WEDNESDAY

(A1) Narrow Grip Bench Press
5 Sets x 6-8 Reps

(A2) Handstand Practice


(B) For Time
15-10-5
Power Snatch: 52/36/31
HSPU
-Directly Into-
15-10-5
Hang Power Snatch: 52/36/31
Ring Dips


Extras Week 8 
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
Snatch - 70%x1, 75%x1, (80%x1x3)
Clean & Jerk - 70%x1, 75%x1, (80%x1x3)
Front/Back Squat – 6 x 2/4@94% of day 1

Tuesday, December 15, 2015

TUESDAY

(A) Heavy Single
Push Jerk + Split Jerk

(B) For Time
21-15-9
KB Swings: 24/16
TTB
400m Run

Friday, December 11, 2015

FRIDAY

(A) Snatch
1 x Hang Snatch + 1 x Snatch
Build to a medium load

(B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

Thursday, December 10, 2015

THURSDAY

(A) Power Cluster: TnG 5RM
Think Ground to Shoulder + Shoulder to Overhead

(B) For Time
Run 800m
30 x Snatch: 60/40/30
Run 800m

Wednesday, December 9, 2015

WEDNESDAY

Congratulations Al on sitting for your CrossFit Lev1 Cert
Can you pick where she is in the pic?

(A1) Narrow Grip Bench Press
6 Sets x 5 Reps
Warm-up as needed. Climb in weight & start at around 65% of 1RM Bench.

(A2) Strict HSPU
6 Sets x 5 Reps
NOTE: Perform DB Press if unable to HSPU.

(B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

Monday, December 7, 2015

MONDAY


(A) Front/Back Squat: 5 x 2/4@95%
NOTE: Prep group does 6 sets.

(B) 3 Rounds
21 x Box Jump: 24/20
15 x TTB
9 x Hang Power Snatch: 50/35/30

Friday, December 4, 2015

FRIDAY

(A) Snatch
6 reps EMOTM x 5min: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) 80 Thrusters (EMOTM 3 Burpees) 15min Cap
40/30/25

Thursday, December 3, 2015

THURSDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

Wednesday, December 2, 2015

WEDNESDAY

#teamplayer #nearlyhadtoruntheraceonhisown #oops

(A) Narrow Grip Bench Press
4 Sets of 4-6 reps

(B) DB Bench Press
4 Sets of 6-8 reps

(C) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk -  (1+1) EMOTM (85%x1, 90%x1, 95%x1) x2
- Snatch - EMOTM (85%x1, 90%x1, 95%x1) x2
- Front/Back Squat - 6x 3/6@94% of Day 1

Tuesday, December 1, 2015

TUESDAY

Big thank you to Aliysa's dad who is owner of 
Tolworth Gymnastics Club in London 
for supplying Lara with some gorgeous leotards.  
She loves them!

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Power Clean + Power Jerk - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2