November2016

November2016

21 11 16 – Front squat

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 – Front Squat (1RM): Spend 20 mins working up to a 1RM for the day   Metcon: A – 4[…]

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18 11 16 – Cleans

CrossFit St. Albans – CrossFit Warm-up Warm-up (No Measure) 20m knee pulls 20m quad pulls 20m horse walk 2×8 viking sloth press Self mobilisation if needed Burgener warm up Weightlifting Clean (Work to a heavy single) Technical review with coach then… Full Clean, starting with an empty bar or low[…]

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17 11 16 – Weighted Pull-Ups

CrossFit St. Albans – CrossFit Warm-up Pull-up 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 3×8Once you have finished please feel free to mobilise as[…]

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16 11 16 – Deadlift

CrossFit St. Albans – CrossFit Warm-up Warm-up (No Measure) Neural flossing Sumo good morning Grass pickers Internal rotated hip hinge Stif leg DL with empty bar Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds) 15 min EMOM 5 deadlifts 40/30kg 5 hang power cleans 5 shoulder to overhead presses 5[…]

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15 11 16 – Gut Buster…

CrossFit St. Albans – CrossFit Warm-up Warm-up (No Measure) Bodybuilder pose (learn how to use your chest)- 1-2 mins Hanging scap pulls 3×8 Banded “W” press Shoulder cars – 8 each side 20 push ups Weightlifting Bench Press (5×5) Take a narrow hand position. Super set each set with 10[…]

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11 11 16 – Dips

CrossFit St. Albans – CrossFit Warm-up Warm-up (No Measure) Bodybuilder pose (learn how to use your chest)- 1-2 mins Hanging scap pulls 3×8 Z press using a roller against the wall – 20 reps Banded pull aparts – 20 reps Gymnastics Ring Dips (4×10 then 1 attempt at max reps)[…]

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