Fitness

Fitness

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[…]

Read More »

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[…]

Read More »

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 @[…]

Read More »

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[…]

Read More »