May2017

May2017

12 05 17 – Kettlebell complex

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Kettlebell Complex (2) (4 x complex) KB Complex 4 Sets: 5 deadlifts 4 cleans 3 front squats 2 push jerks Perform all reps on on your left, then your right to[…]

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10 5 17 – Deficit deadlift

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting – Paused Deficit Deadlift (5×5) Work with a 2″ deficit. Aim to lift between 50% and 70% your 1rm deadlift Pause for 3 seconds, 2″ below the knee. Drive from the paused position to the finish position[…]

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08 05 17 – DT

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting – Clean and Jerk (2×2) 2×2 @ 50% 2×2 @ 60% 2×2 @ 70% 2×2 @ 80% Beginners focus on techniques then spend the time building confidence on a solid triple Work on this element for no[…]

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Programming – Week of the 1st May

Monday – BANK HOLIDAY, OPEN GYM ONLY. Tuesday: Strength/Technique: LEG DAY! Front squats Stiff leg deadlifts Lunges Abs Wednesday: Strength/Technique: Kipping development Metcon: 20 Thrusters 40/25kg 10 Chest to bar pull ups 10 Over bar burpees 20 SDHP 8 Chest to bar pull ups 8 Over bar burpees 20 Shoulder[…]

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