15 Apr 2018 – Reminder: Women's Only Nutrition Talk on Sunday

We're looking forward to Coach Maria's Nutrition Talk for the ladies of CrossFit 1864! The talk will take place on Sunday 15 April after the Women's Only Class (c. noon). Book in via Team up (it's free for members) and e-mail Coach Maria with any of your nutrition questions!


Women's Only Class (11 am – Noon)

A) Gymnastics

A1) 4 sets of max strict chin/pull-ups, rest as needed

A2) Back to wall handstand hold: 5 x 30-45 seconds
* Try to incorporate some balance work by bringing one foot away from the wall
* Important to maintain hollow body positions

A3) Balance drills
5-10 spotted freestanding handstand holds

A4) 3-5 sets:
10 Straight arm barbell rows

Specialist Sundays (10 – 11 am)

A) Weightlifting

Clean & Jerk

A1) Split jerk: 7-9 x 1, increasing in load

A2) Clean with pause at the hang: 7-9 x 1

A3) Clean pulls: 3 x 3

Engine Work (9 – 10 am)

Every 10 minutes, for 40 minutes:
400m Run
15 Burpee box jump-overs (24/20 in)
20 Alternating arm dumbbell snatch (22.5/15 kg)
400m Run

* Each round is for time
* Rest until the start of the next 10 minutes