Strength

Strength

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 »

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 »

Programming – Week of 26th June 2017

Monday: Strength/Technique: OHS Metcon: 15 min EMOM Min 1 – 5 Strict Pull-Ups or 5-10 Strict Ring Rows Min 2 – 10 Strict Push-Ups Min 3 – 45s wall squat hold Tuesday: Strength/Technique: Narrow grip bench Metcon: Partner WOD Wednesday: Strength/Technique: 15 min EMOM Min 1 – 45s L Sit hold[…]

Read More »

PROGRAMMING – Week of 19th June 2017

Monday: Strength/Technique: 2k Row Metcon: TABATA: Ball Slams 15/10kg Alternating box step ups – 15/10kg dumbbells Air bike cals GHD sit ups Tuesday: Strength/Technique: C&J Metcon: C&J Complex for weight 1 deadlift 1 hang clean 1 full clean 1 front squat 2 jerks Wednesday: Strength/Technique: Handstands Metcon: Partner AMRAP Thursday:[…]

Read More »