Monthly Archives: August 2016

CrossFit Hove workout of the day 2 August

imageWarm up, mobility and strength work

12 minutes of Tabata

The tabata protocol is 20 seconds work, 10 seconds rest, usually performed for 4 minutes each)

We used this for 4 minutes of wallball, Russian Kettlebell swings (these are chest height) and box steps, we scored the workout via the lowest number of reps performed in the 20 seconds. 

 

CrossFit Hove workout of the day 27 July

Warm up, mobility and strength work

21-15-9

deadlifts and boxjumps

For those who may not be familiar with this rep set up it is brilliantly simple, 21 of the deadlift 21 of the box jump, 15 and 15 and 9 and 9. This workout was originally seen in the 2011 CrossFit games regional qualifiers, the prescribed weight for the competitors then was 315/205 pounds for men and women (that’s 142 kg or 92kg!)

CrossFit Hove workout of the day 21 July

imageWarm up, mobility and strength or skill work

30 seconds work, 30 seconds rest for 14 minutes

ring dips and pistols

In the first minute, 30 seconds of work to get as many ring dips (or scaled movement) as possible, in the following minute, as many pistols (one legged squats, or the appropriate scaling) again for the seconds. The workout was scored by maintaining the same number of reps per 30 seconds, if this number fell, so did the score.