Basefitness

Monday

“Bignastics”

A)
3 sets of 5 strict ring pull ups
(in false grip)

B)
3 sets of max effort press ups
(either on plates, flat, box)

C)
4 Rounds of:
1 minute ski at 26s/m
Into
10 strict leg raises
15 Barbell/DB front raises
Rest 1min

6pm and 7pm – Battle Cancer team event!

Tuesday

“Heavy Day”

A) 4 sets of 6 reps dead stop deadlifts

B) 3 sets of:
15-20 glute bridges Barbell
Superset with
10 single arm KB swings each arm

“Base Conditioning”

14 min Max distance Run
Every 250m – 10 air squats

Rest 4 mins

14 min max distance Row
Every 400m – 12 plate GTOH (20/15)

Wednesday

“Team Takeover”

In pairs

25min AMRAP
50 Wall Balls
40 TTB
30 burpee broad jumps

“Base Strength”

A)
3rm front squat with a 3 second hold at the bottom of each rep.
Then
2 x 3 at your 3rm 10% with no pause

B)
10 reps of
2 goblet squat + 4 reverse lunge
x 2

C)
weighted planks

Thursday

“Barbell Conditioning”

A)
1 Clean pull + 1 squat clean + 1 hang squat clean

B)
3 Rounds of:
500m Row
10 hang squat cleans (60/40) Done in 2 sets max
Rest 2 mins
Partner 2 can start when P1 finishes the row

Friday

“Do you even cardio”?

32min EMOM
1 – min max kcal run
2 – 10 to 15 down ups
3 – 20 sit ups
4 – rest

5pm onwards – Open 22.3

Saturday

TBC after the open workout

Sunday

Base Conditioning

Base Strength – upper body

A)
5 sets of 5 reps bench at 90% of 8RM
1 sec pause at the chest and lock out

B)
3 sets of:
10 each side, alternating bicep curl + strict press
Super set with
12-15 barbell scull crushers

C)
4 rounds of
10-20 sec ring support hold
Super set with
20-30 sec tuck hold

What a weekend! Thanks again to everyone for coming to our first Friday night lights, I think we can all agree it was epic!!

To top the weekend off we had an amazing Team WOD on Saturday morning with some of thee best coffee I’ve had in a long time.

On to the this weeks workouts.

Monday

Do you even cardio?

A)
4 Rounds of:
2min AMRAP/ 2 min rest
20 wall ball buy in
Max kcal row remaining time

B)
4 Rounds
2 min AMRAP/ 2 min rest
20 DB snatch buy in
Max target burpees remaining time

Base Strength

Bench Press
A) 8 RM bench press

B)
3 sets o f
8 single arm ring rows each side
Super set with
8 Single arm strict press each side

C)
5 Sets
30sec on/off
Press up hold

Tuesday

Heavy Day

A) 4 sets of 8 dead stop deadlifts

B) 3 sets of:
10 single leg deadlifts
Super set with
Bent over rows
(2 sec hold at the top, 2 sec lower)

Base Conditioning

1st March RETEST
0-12 mins
2km/1.8km row
12-24
1mile Run
24-34
In Pairs
10 x I go U Go
30 sec max kcal run

Wednesday

Bignastics

A)
3 sets of 5 Strict ring pull ups
In false grip

B)
3 x Max effort press ups
Weighted if possible

C)
3 rounds in pairs of:
8 single arm push press 3 sec lower each side
20-30 sec hollow hold
other partner, recovery ski

Base Strength

A) Front Squat
Build to 3Rm Front squat

B) 3 sets of 8 reps
Box pistol squats

C) I go U Go
30 sec Front rack hold
partner does 15 V Sits/crunches then switches

Thursday

Barbell Conditioning

A) Build to a moderate weight of

1 Power clean + 2 hang squat cleans

B)

10-1
Hang power cleans
Front squats
Burpees over the bar

Friday

Pump and Grunt

A)
3 sets of 12 DB bench press
Super set with
Seated L-sit strict press

B)
5 Rounds
30 sec run
15 sec rest
30 sec knee to elbows
15 sec rest
30 sec press ups
1min rest

Saturday

TBC – announced after open workout

Sunday

Base Conditioning

Base Strength – Lower day

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

Monday

Team Take “valentines day special”

14 min AMRAP
40/30 kcal ski
30 box jumps
10 syncro down ups

Rest 4 mins

14min AMRAP
40 wall balls
20 DB snatch

Base Strength

A)

4 sets of 10 deadlifts @ 2.5-5kg heavier than last week

B)
3 sets
8-10 step ups each side
Super set
12-15 dimmel deadlifts

C)
3 Sets
20 sec knee tuck/L-sit
straight into 45-60 plate pinch
Rest 60 seconds

Tuesday

Heavy Day –
Build to 5RM back Squat

3 sets of:
8-10 front rack DB step ups each side (slow and controlled, tempo over weight)
Superset with
15-20 good mornings

Base Conditioning

3 rounds on each:
2min on / 1 min off
Run – 400m
Row – 500m/475

5 rounds – 1min on / 1 min off on each
Run – 200m
Row – 300/275m

Wednesday

Classic CrossFit
A)
3-3-3-3-3 Push Jerk
or 3 reps with pause in catch if new to movement

B)
Every 6 mins x 3 rounds:
300m Run
20 TTB
15 STOH

Base Strength

A) Build to 8rm strict press

then

add 5-10 kg and then 1 set max effort push press

B)
8-10 lawnmower rows each side
Superset with
12-15 DB bench press
rest 90 seconds

C)

3 sets of :

Side Planks x 40 seconds

Thursday

Barbell cycling

Build to heavy
2 Power clean + 2 hang power clean

Re-test

20 min AMRAP
20 power cleans
20 target burpees
20 box jumps

Friday

Bignastics

A)
3 min max strict pull ups

B)
Every 2 mins x 5
5-10 strict HSPU
5-10 box HSPU
5-10 press ups

C) 8 rounds (4 each)
P1 Row until P2 completes a round
P2 –
20 kip swings for quality
30 sec hollow hold
20 sit ups

Saturday

Do you even cardio?

Every 5 mins x 8 rounds
A)
500m Run
B)
15-12-9
Empty bar thrusters
burpees over the bar burpees

Sunday

Base Conditioning

Base Strength – Lower body