CrossFit

CrossFit

06 11 17 – Deadlift

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting Deadlift (6×3) First rep of each set paused at mid shin for 2 seconds. Second and third rep of each set should have no pause. Superset each set with a 20 second start plank on each[…]

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04 11 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Pain Train (4 Rounds for reps) Welcome back to the pain train… A: 10min EMOM ODD: 200m sprint EVEN: 14 push ups B: 10min EMOM: ODD: 11 pull ups EVEN: 8 Thrusters 40/30kg C: 10min EMOM ODD: 16 American KB swings 24/16kg EVEN: 8[…]

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01 11 17 – Rope Climbs

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Gymnastics Technical review then… 4 rounds of: 90 seconds – Max rope climbs (go legless if you can) 90 seconds – Max double unders 90 seconds – Rest   Metcon (Time) 30-20-10 Abmat sit ups Deadlifts @[…]

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Programming – Week beginning 23.10.17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Single arm bench press Metcon: 1000/800m row Then, 2 rounds: 18 squat clean 60/35kg 30 box jump overs 24/20″ Tuesday: Strength/Technique: Sumo DL Metcon: 5 min AMRAP: 8 alt DB snatches 22.5/15kg 16 goblet squats[…]

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21 10 17 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activationSorry we are having technical difficulties so cannot use our scoring system at present. Hopefully we will be back up and running in the morning. SAVAGE SATURDAY WOD: Min 1-5: Run 200m 20[…]

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