CrossFit

Tuesday 15th August

 

Gym 1971 Stratford - CrossFit


Back Squat (5RM)

Back Squat (3 x 5 @ 80%)

Side box step up (2 x 15)

Metcon (Time)


For time:
10-1
KBS 24/16kg
HR Press ups
Time cap: 10 mins

Wednesday 16th August

 

Gym 1971 Stratford - CrossFit


Warm-up


3 Sets:
20-30 Hollow rocks
20- 30 Arch Rocks
Rest 1 min

3 sets:
Max Hollow hold
Rest 1 min

Strict Ring dips (4 x 6-8)


4 sets:
Strict ring dips ( turn palms out at extension) 31X1
…. Scale to press ups

Z press (4 x 6-8)


6- 8 DB Z press 30X1

Metcon (AMRAP - Reps)


AMRAP 12 (in pairs)
9 - 12 - 15
Deadlift 80/50kg
T2B
Assault bike

Thursday 17th August

 

Gym 1971 Stratford - CrossFit


Overhead Squat (3RM)

Snatch Balance (1RM)

Snatch Pull (3 x 3 @ 110%)

Metcon (Time)


10 RFT:
5 Pull ups
10 Press ups
15 Air squats
EMOM
20 Double unders
( time cap 20 Mins )

Friday 18th August

 

Gym 1971 Stratford - CrossFit


Front Squat (5RM)

Front Squat (3 x 5 @80%)

Single arm Romanian Deadlift (3 x 8)

Metcon (No Measure)


EMOM 10
15 Wall ball 9/6kg
5 DB Power clean 22/15kg

Saturday 19th August

 

Gym 1971 Stratford - CrossFit


Warm-up


4Rounds: Increase intensity of row through each round
Reverse Plank hold 30 secs
Plank hold 30 Secs
Row cals 30 Secs
Rest 30 Secs

strict chest to bar pull up (5 x 5 ( rest 2 mins))

Strict Toes-To-Bar (5 x 5 @ 30X1)

bicep curls (3 x 8-12)

Metcon (Time)


4RFT:
21 DB box step overs 30/20kg
14 STOH 60/40kg
7 Burpees
( time cap 12 mins)

Sunday 20th August

 

Gym 1971 Stratford - CrossFit


Muscle up Strength


2 sets: 10-15 secs hold
Ring support hold
Dip hold
False grip C2Ring hold
False grip 90 degree hold
False grip Deadhang hold

Negative Muscle ups 6 x 2

Assisted/ partner or band strict ring muscle ups 5 x 3

Metcon (Time)


5RFT:
200m Run
12 Power clean 50/35kg
12 Back squat
( time cap 15 Mins)