Blog | CrossFit - St Albans | CrossFit - St Albans

From the Blog

24 07 17 – Leg day

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Tempo Back Squat ( 4-3-2-4-3-2-4-3-2 ) tempo: 3 seconds neg, 3 second pause, explode up Weighted Step-ups (12-12-12 (6 per leg)) Barbell jumping lunge (20-20-20-20) Finish with 50 reps of any[…]

Read More »

22 07 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Max Out (v2) (AMRAP – Reps) 2 mins MAX reps 1 min rest 1 – Wallball shots 9/6kg 2 – Deadlift 90/55kg 3 – Air bike cals 4 – Ring dips 5 – Dumbbell thrusters 22.5/15kg 6 – Row cals 7 – D-Ball walk[…]

Read More »

19 07 17 – Deadlift

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting Deadlift (6×3) Tempo 3 sec negative + 3 second hold at the top of each rep (3xx3)   Metcon (AMRAP – Reps) With a partner, 1 min on, 1 min off. 4 min AMRAP: D-Ball overs[…]

Read More »

11 07 17 – D Ball Cleans

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting D-Ball Cleans (Over Shoulder) (Heavy set (one over each shoulder)) One clean over each shoulder = 1 rep Technique – Practice with the various weights then try to complete a heavy set, one over each shoulder[…]

Read More »

PROGRAMMING – Week beginning Monday 10th July

Monday: Strength/Technique: Snatch push press Metcon: 4 Rounds 20 Deadlifts 80/55kg 20 Box jumps 24/20″ Tuesday: Strength/Technique: D-Ball Cleans Metcon: Tabata: Bike (cals) D-Ball carry (total lengths) Row WBS 9/6kg Wednesday: Strength/Technique: Dumbell Bench press Metcon: 3 rounds for time: 12 thrusters 40/30kg 12 burpees 12 pull ups Thursday: Strength/Technique:[…]

Read More »

08 07 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-undersIn honor of U.S. Marine Corporal Donald M.[…]

Read More »

07 07 17 – Suitcase deadlift

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Suitcase Deadlift (5 x 8 (4 each side)) Superset with 8 glute bridges Metcon Metcon (AMRAP – Reps) 10 min AMRAP: WBS 9/6kg **5 deadlifts at the start of every minute[…]

Read More »