barbell hip thrust

30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

19 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell


Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load


Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

04 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


CrossFit

A) Conditioning

In teams of 2, each athlete must complete:
“Christine”
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes


B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side

28 April 2019 - Announcing: Memorial Day Murph 2019

On Monday 27 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, our efforts will go towards supporting the charity, Blind Veterans UK.

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Blind Veterans UK by bringing your donation to the box on the day, or making a donation via the charity's website.

What is "Murph"?

Murph, a hero WOD, is one of the most well-known CrossFit workouts:

For time:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Why is the workout called "Murph"?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death.

Here's how we will be running Memorial Day Murph this year...

We will run the event in heats, very similarly to how we did the Open workouts (an email will be sent out a few days before the event for you to sign up for your heat). Each heat will begin with a brief warm-up and movement review. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes.

What about the weight vest??

We will have weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).

  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.

  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!

  • If you are wearing one of the box's weight vests, No Shirt is a No Go!

Sign up via Team up today!


WORKOUT OF THE DAY

Engine Work

A) Conditioning
6 x 3 minutes on : 3 minutes off, alternate between:

A1) 400m Run
Max rep dumbbell devil’s press

A2) 500/400m Row
Max rep wall balls (9/6 kg)


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 75%+
* Must be touch and go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 75%+ of overhead squat


Barbelle’s Lifting Class

A) Bench Press
4 x 5 with 2 second pause at bottom
* Increase 2.5kg from last time

B) 3 Rounds for quality
12 Barbell hip thrust
6 Medball hamstring curls

C) 12 min EMOM
Min 1: 10 x Straight arm pulldown
Min 2: 6-8 Kipping levers
Min 3: 6-8 Kipping high knees or knees to chest

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

10 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell devil’s press
90 second row for distance

– Rest 5 minutes –

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell thrusters
90 second row for distance

Specialist Sundays

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout & speed under the bar

B) Snatch
Every minute for 12 minutes perform 2 reps
* Drop and re-set every rep

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Strength
Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust
3 x 10-12
B2) Staggered Stance RDL
3 x 10-12

C) Skill Work (choose one):
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

03 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

24 Feb 2019 - WOD

WORKOUT OF THE DAY

Engine Work

* If you did the Open workout, keep today easier and just move. Keep to breathing gears G1 and G2, no higher!

In Pairs, complete a 30 minute AMRAP of:
400m Run (While P2 performs alternating arm turkish get-ups)
1km Bike or 500m Row (While P2 performs 15 second left side plank + 15 second forearm plank + 15 second right side plank)

* P1 performs the run, then P2 does
* The pair then moves to the row

Specialist Sunday

A) Skill Focus
Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 20 minutes:
Establish a heavy double on the power snatch

C) Pausing snatch deadlift:
Every 90 seconds for 9 minutes, perform 2 reps
* Pause for 2 seconds at 2 inches below the knee

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 85-90%

B) Ring Dip Variation
3 x 6

C) Accessory
C1) 10 x Barbell Hip Thrusts
C2) 10 x Staggered Stance Kettlebell Deadlift

13 Jan 2019 - Member Appreciation Week: Vote for the Coaches WOD

For our last day of Member Appreciation Week, it's your chance to exact revenge on the CF1864 Coaching Team... and boy do you guys know how to hit a coach where it hurts! The CF1864 Coaches and Interns will be taking on “Kalsu”. Ooossshhhh. Keep an eye on @crossfit1864 on instagram, where we’ll be posting videos of the coaches battling through this epic WOD.


WORKOUT OF THE DAY

Engine Work

Every 2 minutes, for 30 minutes, alternate between:
450/350 m Row
60-Foot Walking lunges with Farmer’s carry (32/24 kg)
20/15 Calories of Assault Bike (or 300m Run)
* Nasal breathing only

Specialist Sunday

A) Hang snatch: Build to a heavy double

B) Every minute for 10 minutes: 1 Snatch at 90-95% of above

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 75-80%

B) Deficit Push Ups: 3 x 6

C) 3 Rounds NFT:
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

The Coaches’ WOD

“Kalsu”

For Time:

100 Thrusters (60/40 kg)

* 5 Burpees at the top of every minute

30 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold

23 Dec 2018 - Reminder: Holiday Schedule and Holiday WODs

It’s our last session before we break for the holidays! Remember, the box will be closed from Monday 24 December until Thursday 27 December. Our regular class schedule will start again on Friday 28 December.

Desperate to get in a workout on Christmas Eve? Want to do burpees on Boxing Day? Feeling the need to get sweaty on New Year's? Don't worry, we've got you covered! Our Christmas Eve blog will be dedicated to a selection of workouts that you can do at home with little to no equipment.


WORKOUT OF THE DAY

Engine Work

In Teams of 3, complete a 30 minute AMRAP of:
8 Dumbbell hang clean and jerks (22.5/15 kg)
10 Medicine ball squat jumps (9/6 kg)
12/8 Calorie bike OR 15/12 Calorie row
* Alternate after complete rounds

Specialist Sunday

A) Low hang clean (below the knee) + Clean: Build to a heavy single

B) Every minute, for 10 minutes: 1 Clean & Jerk at 80-90% of above

Barbelles Lifting Class

A) Sumo Deadlift: 4 x 6 @ 60%

B) Ring Dips/Negative: 3 x 5

C) Accessory
3 rounds, for quality
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

13 Nov 2018 – Save the Date: Whizz's Bon Voyage WOD

The Whizz Kid (because that’s where Coach M got his nickname from!) across the years…

Join us for a special “Bon Voyage, Coach Whizz” WOD on Saturday 1 December!

Our beloved shirtless wonder, Coach Whizz, is headed off for a year of travelling the globe, and what better way to show him how much we’ll miss him than a spicy benchmark workout?!

Keep an eye on the blog and your email for more details on the day, including timings and post-WOD plans.


WORKOUT OF THE DAY

A) Strength: Gymnastics
Every 90 seconds, for 15 minutes, alternate between:
5 Strict pull-ups (weighted)
5 Strict ring dips (weighted)

B) Conditioning
For time:
400m Run
21 Front squats (82.5/55 kg)
400m Run
15 Front squats
400m Run
9 Front squats

* Time cap: 15 minutes