CrossFit

CrossFit

CFSA July Update

WINGMAN SUMMER THROWDOWN Nearly 30 teams are registered to compete at the Summer Throwdown on 14thJuly.  As well as podium spots for the fittest pair, you could also win the competition for the best team name, so get thinking about yours. Some early contenders include ‘Legs Miserable’, ‘In Wod We[…]

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CFSA June Update

CFSA TEAMS COMPETE It was a busy weekend for the CFSA community.  We took 7 teams (on a fun bus) to Brunel University on Sunday 10thJune, to compete in the Athletica Series Fitness Competition.  We ran, we lunged, we cleaned and jerked, overhead squatted and wheel-barrow raced (?!).  And four[…]

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24 05 18 – Pistols

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Technique and Skill Metcon (No Measure) 10 min EMOM: 6-10 alternating pistols *Add weight if possible*If you cannot perform this movement work with your coach during the EMOM to improve the skill[…]

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23 02 18 – 18.1

CrossFit St. Albans – CrossFit Metcon Coaches Warm Up (No Measure) Coach led warm up and pre activationTODAYS FORMAT: Group A: 10 min warm up / pre activation. 20 min WOD GROUP B: 10 min warm up / pre activation. 20 min WOD Group B, will judge group A. Group[…]

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10 02 18 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Metcon Briggs (Time) 2000m Row 150 Wall Balls 9/6kg 100 Burpees 50 Thrusters 43/30kg Time Cap 45min

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05 01 18 – D-Ball squat and walk

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting D-Ball squat and walk (6 rounds) Hold the D-Ball in the “hug” position and perform X front squats, then walk to one end of the gym and back without dropping the[…]

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03 01 18 – Snatch

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Snatch Complex (Heavy complex for the day) Work to a heavy complex for the day: 1 power snatch 2 hang power snatch 2 overhead squats Beginners just focus on the power[…]

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18 12 17 – Front Squat

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Front Squat (4×6) TEMPO 33×1 Superset with 6-8 DB single leg RDLs per leg Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 16 Deadlifts @ bodyweight 16 Burpee box[…]

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16 12 17 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Metcon Morrison dates Isabel (Time) 1 mile run 50-40-30-20-10 Wall-Ball Shots, 9/6kg Box Jumps, 24/20″ After each round of the above complete 6 snatches (30 total) 60/40kg

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15 12 17 – Get ups

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Turkish Get Up (6×2 per arm) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 7 Push-ups 7 Ring Dips 50 Dubz

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