50 air squats
7 muscle ups
10 hang power cleans
Individual programming and skills work
Tabata for 3
20 seconds work, 10 seconds rest of
Each movement is performed for 8 rounds of 20 seconds, no rest between changing movements.
100m farmers walk
15 games standard burpee
as many rounds as possible in 12 minutes.
Thanks to our friends at Safe Space gym for inviting us to attend another Personal defense readiness seminar. Zeb, together with Karl and Max, presented another excellent seminar. The premise of the SPEAR system is to utilise the natural flinch response and use it to become a defensive tool. It’s been a great pleasure to be able to share this skill set nationally throughout the CrossFit community. Zeb and Karl both teach the system at weekly classes in Brighton and on a saturday at CrossFit Hove.
Saturday saw our Movember fundraiser, two benchmark workouts “Grace” (30 power clean and jerks) and “Kelly” (400m run, 30 wal ball shots, 30 box jumps x 5) performed back to back. Thanks to all those who partook and also to those who very kindly donated to such a worthy cause.
Individual programming, this for the last week has focussed on the power clean and push jerk in preparation for our fundraiser.
7 dumbell snatches
10 ball slams
40 double unders
Run 300 m
10 ring dips
as many rounds as possible in 15 minutes.
21 kettlebell swings
rest 2 minutes, repeat for 3 rounds.
Using the “Fight gone bad” template of five minutes of work, subdivided into five seperate movements, one minute for each of,
Dumbell push press
Sumo deadlift hi pull
rest for one minute after the five movements, repeat for three rounds.