Programming w/c 31 July 2017

30 Jul

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Handstand hold + handstand push-up + handstand walk complex
Ring pull up/false grip conditioning
Hollow body conditioning

Wednesday (strength)
Handstand push-up (increasing depth)
Ring jump to full support
Gymnastics conditioning couplet

Saturday (skills)
Kipping mechanics/lat strength
Handstand walk
Strict muscle up/transitions

Powerlifting Club

Tuesday
Back squat
SWOD

Thursday
Deadlift
Conditioning

Saturday
Bench press
Heavy accessory

Sleven Strongman

Monday
Double dumbbell overhead walk 15m

Wednesday
Rope pulls – 1 length (under 30s)

Saturday
Prowler harness 15m (under 30s)

WOD 30 July 2017

30 Jul

Buy in: 500m row

Complete 3 rounds for time:
30 double-unders
10 pistols
15 V-ups

Cash out: 10 broad jumps + 400m run + 500m row

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 July 2017

29 Jul

Complete as many rounds and reps in 15 minutes:
5 handstand push-up
10 chest-to-bar pull-up
50 air squat

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 July 2017

28 Jul

With a partner, complete 3 rounds for time:
Partner 1: 250m row
Partner 2: double kettebell front rack hold
Swap
Partner 1: 21 toes-to-bar
Partner 2: double kettebell front rack hold
Swap
Partner 1: 21 abmat sit ups
Partner 2: double kettebell front rack hold
Swap
Partner 1: 200m run
Partner 2: double kettebell front rack hold

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 July 2017

27 Jul

Complete 3 rounds for time:
10 power snatch (60/40kg)
10 burpees
10 dips

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 July 2017

26 Jul

Complete 3 rounds for time:
200m farmer’s walk (heavy)
15 box jumps
400m weighted run (9/6kg medicine ball in bear hug)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 25 July 2017

25 Jul

“CrossFit Total”
Back squat 1RM
Strict press 1RM
Deadlift 1RM

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 24 July 2017

24 Jul

Complete as many rounds as possible in 12 minutes:
20 kettlebell snatches
20 kettlebell swings
20 goblet squats
20 wall ball

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming w/c 24 July 2017

23 Jul

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
False grip ring rows
Planche push ups
Tuck planche

Wednesday (strength)
Strict muscle ups
Handstand hold + handstand walk conditioning
Core/abs

Saturday (skills)
Kipping mechanics
Kipping muscle ups
Freestanding handstand

Powerlifting Club

Tuesday
Bench press
Conditioning

Thursday
Back squat
SWOD

Saturday
Deadlift
Heavy accessory

Sleven Strongman

Monday
Farmer’s walk 20m (no drops)

Wednesday
Longer conditioning (long carry)

Saturday
Prowler drag 40m (under 60s)

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