Archives

CF : April 22nd 2019

Warm Up
“Foam roll: Lats, Quads, Hamstrings, Calfs

x3 rounds
1 lap run
10 Walking lunges
10 Jumps squats
20s Deadhang
5 burpees

Skills
“Kipping pull up technique
– Hollow to superman
– Hollow to superman with fast hip extention to bar
– Hollow to superman with fast hip extention to bar and arm pull “
Strength
SNATCH GRIP DEADLIFT
“Snatch Deadlift

3×2 reps @ 120% of 5RM

90s rest “

Metcon
CF.19.04.22
“5 rounds for time:

50 DU’s
10 Deadlifts 100/60
8 Kipping Pull ups

CF : April 20th 2019

Metcon
CF.19.04.20
“30 minute timecap

30 – 20 – 10
DB SNATCH 22.5/15
Sit ups

1 minute rest

22 – 16 – 10
DB snatch
Burpee over DB

1 minute rest

15 – 12 – 9
Devils press
TTB

**Scale weight to finish in 30 minutes “

CF : April 18th 2019

Warm Up
“Stretch

x3
1 minute skipping
30s Hollow Hold
30s HS hold “

Skills
“EMOM 12:

1: Ring support hold – 30s
2: HS to FWD roll on the blue matt x3
3: 20 V-sits – Legs straight”

Strength
PULL UPS
Please input your scale e.g. used green band
“Strict Underhand pull ups

3 x Max Effort

2 minutes rest “

Metcon
CF.19.04.18
“4 rounds

1 minute each station:
– Farmers walks 32/20
– Front rack Barbell hold 70/50
– Slam ball Throw over box 30/20
– Rest. “

CF : April 17th 2019

Warm Up
“30 cal Bike/Row/Ski

5 reps of each
– Deadlift
– Clean pull
– Power clean
– Front squat “

Skills
“Full clean technique

Focus on getting as tall as you can with the bar and a fast pull underneath “

Strength
CLEAN
“Full clean triples

3-3-3-3-3

Lift every 90s x 6 rounds
Drop after each rep to a heavy 3

If a newbie to cleans do power clean instead!

Metcon
CF.19.04.17
“In partners: Share reps however you like
2-4-6-8-10-12-14-16
Hang power clean @ 60/40
Airbike calories

CF : April 16th 2019

Warm Up
“Partner shoulder stretch

3 rounds:
1 Length burpee broad jump
10 PVC OHS
8 Cuban press – slow “

Technique
“Push press Technique

Focus on fully extending your hips in the drive then fast arms to catch “

Strength
STRICT PRESS
PUSH PRESS
“Strict press
3×5 reps @ 75%. 90s rest

Push press
3×5 reps @ 75%. 90s rest

Metcon
CF.19.04.16
“4 rounds for time
50 Double unders
25 Burpee box jumps
1 lap run

CF : April 15th 2019

Warm Up

“Foam roll: Lats, Quads, Hamstrings, Calfs

10 Burpees
20 Walking lunges
30 Jumps squats
45s Deadhang
2 lap run ”

Skills

“TTB:

– SKill of kipping TTB
– In partners push each others arms down just using lats
– Now apply this to the bar

If have TTB complete
EMOM 8 – 7 Strict TTB ”

Strength

SNATCH GRIP DEADLIFT

“Snatch Deadlift

4×3 reps @ 100% of 5RM (from last week)
90s rest ”

Metcon

CF.19.04.15

“EMOM 10:
10 Power snatch @45/30
Maximum Effort TTB in remaining time
1 minute rest. “

CF : April 13th 2019

Metcon
MURPH
1 mile run
100 Pull up
200 Push up
300 Airsquat
1 mile run
RX: Complete in the sequence stated with a 20lb weighted vest.

CF : April 12th 2019

Warm Up
“Stretch – 4 minutes

3 rounds
1 lap run
10 Bugarian split squats each side – no weight

Skill / Strength
SNATCH
Strength
FRONT SQUAT
“Front Squats
3×7 @ 60%

Tempo: 3s Down, 2s up! “

Metcon
2K ROW
2K Row
6 KM BIKE FOR TIME (3.7 MILES)

CF : April 11th 2019

Warm Up
“Stretch

EMOM 9:
1. Bear crawl to pogo hops
2. Hollow 5s – Superman 5s
3. Dead hang “

Skills
“Teams of 2:
5 rounds
1 length wheelbarrow each
6 FWD rolls each
30s HS hold each (partner support OR wall facing) “
Strength
MAXIMUM REPS STRICT HSPU
“Strict HSPU
5 x ME reps 90s rest

If no HSPU try Box HSPU “

Metcon
CF.19.04.11
“In partners sharing reps
3 rounds

1 Lap with SBall 40/20
30 Burpee box jumps 24/20
20 Squat clean to throw 40/20 “

CF : April 10th 2019

Warm Up
“30 cal Bike/Row/Ski

5 reps of each
– Deadlift
– Clean pull
– Power clean
– Front squat “

Skills
“Full clean technique
– Slow 1st Pull
– Explosive second pull
– Once at full extesnion pull body underneath
– Elbows high in the catch “
Strength
CLEAN
“3 position clean:
Floor
Hang (above knee)
High hang

E90s x6 building up in weight hitting ALL positions.

Metcon
CF.19.04.10
“Every 3 minutes x 5 rounds

12 DL
9 Hang power cleans
6 Push jerk

RX: 70/50 “

Older posts