Strength

Strength

Programming – week beginning 21st August

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Dumbbell Shoulder press Metcon: 50 Shoulder to overhead 50/25kg 40 Box jumps 30/24″ 30 Over bar burpees Tuesday: Strength/Technique: Sumo Deadlift Metcon: 3 Rounds: 10 Front Squats 60/35kg 20 Pull-Ups 100 Single Unders Wednesday: Strength/Technique:[…]

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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[…]

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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[…]

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