Indivudual strength/skill work
Dean’s birthday WOD
Run 400m
31 x burpee to dumbbell hang squat clean into a thruster
Run 400m
If you guessed correctly that our youthful looking client was in fact 31, well done, if you though he was 400, do a burpee.
Alternative CrossFit total.
1 rep max of:
Squat clean
Bench press
Overhead squat
Combined lifts create the total.
This is the first time we’ve performed the alternate total, the usual being back squat, press and deadlift.
On Sunday we had the privilege of visitors from CrossFit Northampton, choosing to spend the weekend on the coast and do a little training with us. Great to meet Clare properly, and her cohorts as well, we look forward to a return roadtrip to their box soon.
Squat clean practice, pulling from hang, mid hang and high hang. This was performed as a set, each starting from above the knee, pulled to the pocket position, ensuring maximum hip extension and down into the full squat then rising to the upright position, then repeated from mid hang (middle of the thigh) then finally high hang, pulling from the pocket position itself.
Individual strength/skill work
150 Kettlebell swings, each time the Kettlebell is put down, run 400m
Individual strength/skill work
5 ring dips
10 dumbbell push jerks
15 ball slams
As many rounds as possible in 10 minutes.
Individual strength/skill work
In 3 minutes, run 200m, 1 burpee , 1 dumbbell hang squat clean into a thruster. As many of these 3 movements as possible for the remainder of the 3 minutes. 1 minute rest, repeat for 4 rounds
Individual strength/skill work
10,9,8,7,6,5,4,3,2,1 of:
Chest to bar pullups
Weighted situps
30 inch box jumps
Individual strength/skill work
20 Kettlebell swings
Run 100m
And further descending sets of Kettlebell swings by 2 and runs until 10 swings finishes the workout.
Snatch balance practice, consisting of the pressing snatch balance, heaving snatch balance and full snatch balance.
