Pilates today!

1500-1615

1630-1800

 

 

Open Gym 1000-1300

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Strength

Sumo Deadlift 4-6 x 2 @ 85% of conventional DL 1RM.

*Full reset between each rep.

*2min+ between sets.

Conditioning

Buddy Carry 6 flights of stairs (bottom to top).

Goal is unbroken. Every time you break, add an extra floor at the end of the workout. 3 breaks = 3 x 1 floor extra.

Optional

4 rounds:

10-15 x Bent-Over Row (you choose KB or DB or Barbell)

5 – 15 x Ring Push-up (31X3 tempo)

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

eokuesa

Strength

Strict Ring Muscle-up  5 x 1-5

*Weighted or partner assisted if required.

Conditioning

20 min on the minute:

Broad Jump 2 x 10m

Push Jerk x 6-12 reps @ 50% of max overhead (from floor)

Front Squat x 4-10 @ 75% (from rack),

Strict HSPU x 2-6 (add deficit if required, pike scale reps up to 6-12),

1 min rest

Improve on last time.

Optional

Tabata Side Bridge. 4 rounds each side.

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Open Gym 1600-2030

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Strength

6 tough sets of this complex with double kettlebell (3 sets) and double dumbbells (3 sets):

2-4 x Thruster

2-4 x Push Press

4-8 x Squat

Rest 2-3 mins between complexes.

*Dumbbell squats are done with the DBs on the shoulders.

*All movements should be done without putting the KB/DBs down.

Conditioning

10min AMRAP of,

1,2,3,4…and so on reps of

Back Squat @ 50% (or 70/50kg)

Burpee Pull-up (Chest to Bar)

*Bar taken from floor.

Optional

4 rounds;

5-10 x Bench Dip (31X3 tempo)

5-10 x Curl

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Weightlifting A

3 min OTM:

1 x Power Snatch + 1 x Snatch (full) + 1 Overhead Squat (tempo 33X1) @ 50-60% of Snatch Max.

Rest 2 mins

3 min OTM:

1 x Power Snatch + 1 x Snatch (full) + 1 Overhead Squat (tempo 33X1) @ 60-70% of Snatch Max.

Rest 2 mins

4 min OTM:

1 x Snatch (Power Snatch ok). Add weight each minute. Get above 90% if going well.

All OTM snatches from floor and multiple reps are touch and go style.

Weightlifting B

2min AMRAP:

Power Snatch (or full Snatch when needed) @ 75-80%

Notes:

-Compare to last week and/or the week before.

-Use a pacing strategy to improve your score from last time. E.g. If last week you got 8 reps in 2mins, then a target of 10 reps means you must make a lift every 12 seconds.

-Press out = no rep.

Conditioning

5 rounds:

5-20 x Kipping Toes to Bar

50 x Double Under

8 x Kettlebell Deadlift Jump  (Deficit)

Rest 1min

*Aim for more T2B reps/round than here.

Optional

2 rounds, rest between as needed.

1 min x Front Plank

1 min x Front Bridge

1 min x Hollow Tuck

1 min x Straddle Hollow Body Hold

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.