It’s Open time! Please watch the video on our Facebook members page which explains how we are running the Open this year. If you haven’t signed up yet and would like to you can do so here https://games.crossfit.com/ (don’t worry, you don’t have to sign up to still take part)
Schedule change notice – Please note the 7am conditioning class has been suspended at this point in time due to low attendance, we will of course review this in a few months.
Lets get after a new week team!!!
Monday
“Pump and Grunt”
A)
4 Rounds 30 sec on/off
Chin ups/Ring rows
press ups
barbell strict press
B)
For Time
1km Row (4min time cap)
40 double DB push press
40 target burpees
Base Strength
A)
5 rep max Deadlift re test
B)
3 sets
20-20-15-15
Barbell Good mornings
C)
5 sets of:
40 sec on / 20 sec off reverse planks
Tuesday
A)
Back Squat
5 set of 5 reps @ 60% of last week
3 sec lower + 1 sec pause
B)
3 sets of:
8-10 box pistols each side
Super sets
45 seconds walking lunges (bodyweight)
Base Conditioning
Every 3 mins x 7 rounds
400m run
into
Every 3 mins x 7 rounds
500/450m row
Wednesday
“Barbell Cycling”
A)
Build to heavy
2 hang power clean + 2 Split Jerk
B)
Every 30 secs x 20 rounds:
1 Power clean + 1 Split Jerk
Base Strength
A)
5RM strict press
Then 1 x max push press at 5rm strict press weight
B)
3 sets of
10 ring rows
Super set with
30 sec DB Overhead hold
C)
4 sets
15 sec tuck hold
8 weighted sit ups
8 normal sit ups
Thursday
Do you even Cardio?
For Max reps
5 Rounds of:
1- TTB
2 – Double Unders
3 – KB Swings
4 – Sandbag carry
5 – Rest
Thursday 7pm – Stretch
Friday
“Classic CrossFit”
Every 6 mins x 4 rounds
12 – 9 – 6
Thrusters (35/25)
Pull Ups (CTB if really easy, but don’t need to go through in warm up)
Sprint every time
3 min time cap each round
Open Workout – TBA
Saturday
Team WOD – TBA
Sunday
Base Conditioning –
Base Strength – Deadlift
