WOD 25 June: Better than Horsebic?

25 Jun

Colin’s away taking some well earned rest for the next couple of weeks, so I took the opportunity to step into his shoes and run the Saturday morning sessions.

Of course, by “I“, I mean “Alex“, and by “run the Saturday morning sessions” I mean “watch Alex do it, and try not to get in the way“…

A brisk warm-up of squats, squat holds, samson stetches, and overhead squats was following by an intriguing little mini-WOD of:


  • Power cleans
  • Hand release push-ups

The main focus was on firing up the hips for the main WOD to come, and also to work on proper ‘hollow’ body position during the push-up.

Thoroughly warm the group moved on to the WOD for the day. Forged in the fires of the 0630 morning sessions, this one is a little cracker:

AMRAP 5 mins

  • 10 Kettlebell swings 32kg/24kg
  • 10 Box jumps green/blue

Rest 2 minutes

AMRAP 5 mins

  • 10 Thrusters 35kg/25kg
  • 10 Sumo deadlift high pull 35kg/25kg

Rest 2 minutes

AMRAP 5 mins

  • 10 Push press 35kg/25kg
  • 10 (proper) burpees

You may pick up a theme around “explosive hip opening”…

Three to four rounds per 5 mins was good going in humid, stuffy weather.

The acid test of a good session...!
The acid test of a good session...!

And for Alex, that would probably have been enough: eight different skills and movements covered during a single session, four and half hours of back-to-back coaching. But just like any good movie or computer game what is a great adventure without a final “boss fight”?

The ultimate test at CrossFit London: coaching a class that has Andrew in it!

Alex handled himself (and Andrew) extremely well today, and we are delighted to welcome him on to the coaching team at CrossFit London.



7 thoughts on “WOD 25 June: Better than Horsebic?

  1. Well Done Alex….Gutted i missed it….2 more weeks and i will be back and im hoping for a killer wod to welcome me back in style 😉

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