CrossFit Hove workout of the day 16 May

Warm up and mobility work

Strength work

20 ring pulls

run 200m

Five rounds for time

A little note about the picture today, we study our weight lifting movements a great deal and attention to detail gives us improvement in our lifts in terms of technique and in terms of strength gained. Some cues work better than others and a good trainer will have many verbal tools to produce the desired effect from the client. We see a problem with Chris’s bench press due to tight shoulders and a result he presses high towards his neck, to get him to lower his bar to a safer and stronger position we taped a pen to his t shirt, the cue was touch the pen, very simple and effective as the best tools are.

CrossFit Hove test week

And another 3 months has past since our last test week and again we revisit 2 benchmarks from February and introduce 2 fresh benchmark workouts.

Our returning benchmarks are Elizabeth, 21-15-9 of squat cleans and ring dips. The second is Karen, which is 150 wallball.

Our new benchmarks are Helen, a 400m run, 21 kettle bell swings and 12 pull-ups repeated for 3 rounds, the second is Mary, as many rounds as possible of 5 handstand press-ups, 10 single leg squats and 15 pull-ups in 20 minutes.