back squat

17 July 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets

- then -

Back squat: 1 x 20 (+ 2.5 to 5 kg) on last time

B) Strength / Accessory
Every minute for 16-20 minutes (4-5 rounds), alternate between:
10 Bench press
20 Dumbbell walking lunges
45-60 second Weighted plank hold
Rest
* Make the movements as heavy as possible provided you can maintain unbroken sets

09 July 2019 - WOD

frontsquat-crossfit.jpg

WORKOUT OF THE DAY

A) Strength: Front squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets in BtWB
- then -
Back squat: 1 x 20 @ +2.5 to 5kg on last time

B) Strength / Accessory
5 sets, resting 2 minutes between each:
10 Push press, heavy as possible Immediately into:
1 minute: Single arm dumbbell row, right arm
1 minute: Single arm dumbbell row, right arm

04 July 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat

In 10-12 minutes, build to a heavy double for the day
- Then drop to 60-65% of Monday's 5RM and perform 1 set of 20 reps
* "Heavy double": This means go by feel, it does not mean go for a 2 rep max. On these days the weight lifted may go up/down based on how you feel, how well recovered you are etc. There should never be a failed set on a "build to a heavy" day.

B) Strength / Conditioning

In pairs complete, for quality (and the gainz)
45-30-18
Bench press (50/35 kg)
Strict pull-up

30-24-18
Bench press (60/40 kg)
Weighted strict pull-up (5 kg)

24-18-12
Bench press (70/45 kg)
Weighted strict pull-up (10 kg)

*RX+: Bench press @ 75, 85, 95 kg
Weighted pull up @ 10, 20 kg
*Time cap: 20 minutes

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?

WORKOUT OF THE DAY

Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person


Specialist Sundays

Weightlifting

A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%


Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

09 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 4 minutes, for 20 minutes (5 rounds):
25/20 Calorie row
5 Back squats, start @ 65% and build

B) Strength / Accessory
10 minute AMRAP of:
100ft Weighted walking lunges
100ft Single arm farmer’s carry (50ft per side)

For the lunges, choose one of:
* Double dumbbell at the shoulder
* Double kettlebell in front rack
* Aim for loads that challenges you to go unbroken on each movement

31 Jan 2019 - Why is Intern Aoife in the Open?

Aoife is in the Open, are you?

WORKOUT OF THE DAY

A) Strength
Back squat: 3 x 10
* Use your heavy set of 10 from 3rd Jan as a guide
* Each set wants to be challenging

B) Strength / Accessory
B1) 3 Supersets:
30 second double kettlebell wall sit hold
30 second max double kettlebell front rack reverse lunge
– 60 second rest –

B2) 3 Supersets:
30 second chest to ring hold
30 second max ring row
– 60 second rest –

B3) 3 Supersets:
30 second L-sit hold (or V-sit hold)
30 second max rep V-ups
– 60 second rest –