November2016

November2016

01 12 16 – False grip pull

Pull-up warm up and pre activation (No Measure) Get sweaty then… Shoulder cars – 8 each side 20-40m Crab walk Wall Z press with roller – 20 reps Hollow rocks 2×10 V-Sits – 2×10 Hanging scap pulls 3×8   Gymnastics False grip ring pull ups (8-8-8-MAX) Superset with ring dips[…]

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28 11 16 – Back Squats

Squat warm up and pre activation (No Measure) 2 mins getting sweaty then… 20m duck walk 20m horse walk 40m lunge, twist, squat 3×3 jefferson squat mobilise hip and ankle   Weightlifting – Back Squat (10 min EMOM) Warm up progressivly then… 10 min EMOM 1 back squat at 90%[…]

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26 11 16 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Metcon (2 Rounds for reps) 20 min AMRAP with a partner: 15 Cal row 10 Thrusters 40/30kg 5 Burpees Rest 5 mins 20 min AMRAP with a partner: 20 cal row 15 Shoulder to overhead 50/35kg 10 Box jumps 24/20″Alternate rounds with your partner…[…]

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25 11 16 – Snatch

CrossFit St. Albans – CrossFit Warm-up Snatch Warm Up and Pre Activiation (No Measure) 80m Jog 20m knee pulls 20m quad pulls 20m horse walk 2×8 viking sloth press Burgener warm up Mobilise hip if needed Weightlifting Snatch Balance (3×3) Overhead Squat (3×3) Snatch Pull (3×3) Snatch (Singles) No maxes,[…]

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23 11 16 – Sumo Deadlift

Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers internal rotated hip hinge Stiff leg DL with empty bar   Weightlifting Sumo Deadlift (5×5) Warm up for a few sets before starting your 5×5   Metcon – Karen (Time) 150 Wall-Ball[…]

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22 11 16 – Shoulders

CrossFit St. Albans – CrossFit Warm-up STOH Warm up and Pre activation (No Measure) 2 min dubz practice PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Scap Push-up 10-15 reps Plank shoulder taps 10-15 reps Weightlifting Shoulder Press (5×10) Super set with 10 lateral flys Metcon[…]

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