May2017

May2017

01 06 17 – Sumo Squat

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Sumo Squat (6-6-4-4-3-3) Metcon Metcon (Distance) Partner row – 18 min AMRAP (distance) Swap every 500mWhile your partner is rowing you must complete 15 air squats during your rest before you[…]

Read More »

PROGRAMMING – Week of the 29th May

Monday: Bank Holiday – OPEN GYM Tuesday: Strength/Technique: Ring dips Metcon: 8 rounds 8 front squats 60/40kg 16 push ups Wednesday: Strength/Technique: Suitcase Deadlifts Metcon: 14 min EMOM: Min 1 – 8 push press (for weight) Min 2 – 6 over bar burpees Thursday: Strength/Technique: Sumo Squat Metcon: Partner row[…]

Read More »

25 04 17 – CrossFit Strong

Warm-up (No Measure) Spend some time with your coach to prep your body and go through the movement standards.   Metcon (No Measure) Work with a partner for 6 mins at each station: Air bike for max cals (swap every minute) Farmers carry distance and weight Hand over hand pulls[…]

Read More »

24 05 17 – Tempo Front Squats

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Paused Front Squat (Heavy triple) 3 second down, 3 second pause, explode to the top Work to a heavy triple Metcon Metcon (Time) 3 Rounds for time: 15 Box Jumps 24/20″[…]

Read More »

20 05 17 – Savage Saturday (Partner WOD)

CrossFit St. Albans – CrossFit Metcon Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click herePartner up for this one:[…]

Read More »

18 05 17 – Sumo Deadlift

Deadlift warm up and pre activation (No Measure) Get sweaty then… Neural flossing Sumo good morning Grass pickers Split squats Stiff leg DL with empty bar or light weight + band at the knees Mobilise as needed   Weightlifting – Sumo Deadlift (3-3-5-5-5) 3 @ 75% 3 @ 80% 3×5 @[…]

Read More »

15 05 17 – Overhead

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting Snatch push press + revesrs overhead lunge (4×5) 1 rep = 1 snatch grip push press + 2 revers over head lunge on each leg   Metcon (AMRAP – Reps) – Pound for pound 2017 Qualifier 2 The Gripper[…]

Read More »