CrossFit Hove workout of the day 25 February 15

Warm up/mobilise
Strength training or gymnastic skill

Death by burpee
In the first minute, 1 burpee, in the second 2, third 3 etc until unable to perform the required amount in the minute.

CrossFit Hove workout of the day 24 February 15

Warm up/mobilise
Strength training or gymnastic skill

18-15-12-9-6-3 of each
Dumbbell hang power clean to push jerk
Box jump

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CrossFit Hove workout of the day 23 February 15

Warm up/mobilise
Strength training or gymnastic skill

Run 500m
20 plate overhead walking lunges
30 pull-ups
20 plate overhead walking lunges
50 double unders

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Olympic weightlifting at Crossfit Hove

Class was mixed between snatch and clean practice, but we had a discussion about different methods of the set up or starting position. Commonly we see people who’ve had previous experience lifting, approach the bar, attain their grip but stay in a low crouched position, often shifting their rear end up and down as they ready themselves to lift, there are pros and cons of this approach and some argue it tires out the hamstring.
I’ve been fortunate to be coached by several Olympic lifters and amongst these was US national champion Eva T, Eva was coached directly by Greg Everett of Catalyst Athletics. Eva’s approach to the bar is very simple, look down at the bar, keeping the torso tall, bend the legs and take your grip and lift. This proved to be a very effective alternative to the low set up process, and cut down the “faffing” and rigmarole we often see before a lift.

Gymnastics at CrossFit Hove

Class focus was solely on the handstand, exploring variants of balance away from way with a split leg (front and back) as well as the press-up, both strict and kipping.
The Wod was every minute on the minute, 2 handstand press-up for 12 minutes.

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CrossFit Hove workout of the day 20 February 15

Warm up/mobilise
Strength training or gymnastic skill

A choice of two workouts were presented today, either
1 deadlift
1 bent over row
1 hang power clean
1 front squat
Or
1 snatch grip deadlift
1 snatch grip bent over row
1 hang power snatch
1 over head squat
Each workout was performed for as many rounds as possible in 10 minutes.

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CrossFit Hove workout of the day 19 February 15

Warm up/mobilise
Strength training or gymnastic skill

10 minutes of “jack”
10 minutes, instead of the usual 20 of the hero benchmark
10 push press
10 kettlebell swings
10 box jumps

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CrossFit Hove workout of the day 18 February 15

Warm up/mobilise
Strength training or gymnastic skill

Maximum rounds in three minutes of
3 dumbbell hang power clean
6 hand release press-up
9 wall ball

Rest 1 minute
Repeat for 5 rounds

CrossFit Hove workout of the day 17 February 15

Warm up/mobilise
Strength training or gymnastic skill

10 pull-up
Run 400m
As many rounds as possible in 20 minutes

CrossFit Hove workout of the day 16 February 15

Warm up/mobilise
Strength training or gymnastic skill

As many rounds as possible in 6 minutes of
10 ring dip
10 bumper plate ground to overhead
10 air squat
Rest 1 minute

As many rounds as possible in 4 minutes of
5 ring dip
5 bumper plate ground to overhead
5 air squat

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