deadlifts

01 Dec 2017 – Vote for your Golden Kettlebell Award Winners

The moment has finally arrived... it's time to vote for your 2017 Golden Kettlebell Award Winners!

To celebrate the end of our Christmas Crackers and the culmination of a pretty bangin’ (and ridiculously eventful!) year, we will be presenting a select group of athletes with our Golden Kettlebell Award, voted for by YOU! We've also introduced a brand new award for this year, CrossFit 1864's Rising Star!

Your coaches have shortlisted a group of nominees for each category, all you need to do is select the athlete that you think has earned the award this year.

Please complete your ballot no later than Monday 4 December. Didn't receive the email? Message Coach Maria and she can forward you the link to access the ballot.

So, what are you waiting for?! Get voting today!


THE FIFTH CHRISTMAS CRACKER

"Dallas 5"

5 minutes of: Burpees
5 minutes of: AMRAP 7 Deadlifts (70/45kg) + 7 box jumps
5 minutes of: Turkish get-ups (22.5/15 kg)
5 minutes of: AMRAP 7 Snatch (35/25 kg) + 7 push-ups
5 minutes of:  Rowing (calories)

10 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength: Push Press
Every 2 minutes, for 10 minutes, perform 3 reps
*Start at 70% of 1RM and build

B) Strength / Conditioning
3 Rounds, each for time
15 Deadlifts (80/50 kg)
12 Front squats (80/50 kg)
9 Power cleans (80/50 kg)
*Rest 2 minutes between rounds

Modification Guidance
The weight used should be the same for all movements, but something that is roughly:
- Light for deadlifts
- Moderate for front squats
- Heavy for power cleans


C) Bonus Gainz: Grip Development
Pinch grip plate carry: 3-5 x 50m

23 August 2016 – Congrats to Andreea & Sarah!

A massive congrats to Sarah and Andreea for their epic performance at the Rainhill Trials this weekend! Andreea finished in 26th place, improving massively on her seeding spot, and Sarah made it to the Finals, finishing in 8th overall. Amazing work ladies!


WORKOUT OF THE DAY

A) Conditioning

3 Rounds for time:
400m Run
20 Wall balls (9/6 kg)
10 Deadlifts (125/85 kg)

(Time cap: 15 minutes)

B) Midline Conditioning

30-20-10 reps for time of:
Toes to bar (or weighted sit-ups)
Kettlebell swings (32/24 kg)

04 August 2016 – WOD

WORKOUT OF THE DAY

A) Strength: Split Jerk & Push press

A1) Every 90 seconds, for 12 minutes (8 sets)
3 reps @ 75% of 1RM
*Pause for 1-2 seconds in receiving position

A2) Push press: 1 x 8 reps @ 75% of push press 1RM

B) Conditioning

5 rounds for max reps of:
1.5 body-weight deadlifts
Ring dips

*As soon as you drop the bar on the deadlifts, move to the rings.
*As soon as you drop off the rings, move back to the deadlifts.
*Record your reps each round

29 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Squat clean
6 sets of: Clean x 1+1 @ 95% of 1RM POWER clean
- Rest 15 seconds between singles
- Rest 2 minutes between sets

B) Conditioning
I go, you go, for 18 minutes:
300m Row
6 Deadlifts @ 75-85%
12 Over the box jumps (24/20 in)
- The deadlifts need to be touch and go, adjust the load as needed.
- Each round is for time, aim for consistency.

24 Apr 2016 - Good luck to Kunal & Liv!

Best of luck to Kunal and Liv! They are both tackling marathons on Sunday... but on different sides of the world! Liv is in the U.S. of A. winding her way through 26.2 miles of beautiful Californian coastline for the Big Sur Marathon, while Kunal will be running his 26.2 miles in the Big Smoke, for the London Marathon. Good luck guys, smash it!  

Speaking of the marathon... please check your route to the box before Sunday! With the marathon on, some public transport will be affected and roads may be closed off.


WORKOUT OF THE DAY

CrossFit (11 am - noon)

A) Weightlifting, Week 2

A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Conditioning / Accessory

B1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'B1', rest 30 seconds then complete:


B2) For time: 100 Sit-ups (feet in butterfly position)

Competition Class (9.30 - 11 am)

A) Weightlifting, Week 2
A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Dynamic Effort
B1) Clean pull: EMOM x 6, perform 2 reps @ 90% 1RM
B2) Snatch pull: EMOM x 6, perform 2 reps @ 90% 1RM

C) Conditioning / Accessory

C1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'C1', rest 30 seconds then complete:


C2) For time: 100 Toes to bar

 

D) Gymnastics: Handstands & Handstand Walking
D1) Wall facing handstand hold: 3 x 45-60 seconds
D2) Wall facing handstand hold with shoulder/hip taps: 3 x 10-20 taps
D3) Wall facing handstand hold to handstand walk

Engine Work (8.30 - 9.30 am)

A) Lactic Capacity: Introducing the Wattbike!

9 x 2 minutes on : 1 minutes off
Complete 3 full rounds on one circuit before moving to the next circuit

Circuit 1
Minute 1: 45 seconds wattbike @ 65+/60+ RPM
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 2
Minute 1: 45 seconds prowler push, light load
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 3
Minute 1: 45 second battle ropes
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 4
Minute 1: 15/12 burpees
Minute 2: 60 seconds row @ sub 2km PB 500m/split

 

20 Mar 2016 – The Engine Work Begins!

WORKOUT OF THE DAY

Engine Work (8.30 - 9.30 am)

A) Conditioning: Row
A1) 3 minutes on: 3 minutes rest* 
A2) 4 minutes on: 4 minutes rest* 
A3) 5 minutes on: 5 minutes rest* 

* In your 'rest' period, you must complete
A1) 2 rounds of 'Cindy': 5 Pull-ups, 10 Push-ups, 15 Air squats
A2) 3 rounds of 'Cindy' 
A3) 4 rounds of 'Cindy'

Competition Class (9.30 - 11 am)

A) Gymnastics: Handstand Push-Up Practice

B) Open 16.4 Practice
Alternating EMOM x 12
Minute 1: 5 Deadlifts (102.5/70 kg) + 10 Wall balls (9/6 kg)
Minute 2: 10 Calorie row + 5 HSPU
Minute 3: Rest

C) Prehab

C1) Midline 4 rounds, for quality: 
30 second single arm farmers carry, left arm
30 second single arm farmers carry, right arm
15 GHD Hip extensions (Tempo 20X0)
C2) Shoulder 4 rounds, for quality: 
5 Tricep opener complex:
10 Kettlebell single arm row, left arm (Tempo 21X1)
10 KB single arm row, right arm (Tempo 21X1)
15 Delt flys (Tempo 20X1) 
C3) Midline Rotational complex

CrossFit (11 am - Noon)

A) Gymnastics: Handstand Push-Up Practice

B) Open 16.4 Practice
Alternating EMOM x 12
Minute 1: 5 Deadlifts (102.5/70 kg) + 10 Wall balls (9/6 kg)
Minute 2: 10 Calorie row + 5 HSPU
Minute 3: Rest

16 Mar 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

"I go, you go", complete 3 rounds each:

300 m Row
9 Deadlifts (125/90 kg)
12 Box jump overs (24/20 in)
- As soon as partner one has finished the row, partner 2 can start rowing

(Time cap: 12 minutes)

B) Gymnastics: Pull-ups

Choose option based on ability:

Op1) Weighted chest to bar pull-up: 6 x 3
Op2) Strict chest to bar pull-up: 6 x max reps
Op3) Negative chin-up: 6 x 3 with 5 second negative

23 Dec 2014 – CrossFit Open 14.3 and Holiday WOD 14.1

Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

WORKOUT OF THE DAY

A) Beginner
A1) Back squat: 5 x 5
A2) Vertical Pull

A) Intermediate & Advanced
A1) Back squat: 3-5 reps @ 75-80%, totaling 18-21 reps
A2) Vertical Pull

B) Advanced Only
Barbell squat jumps: 3 x 6 @ 40% 1RM.
Rest 60 second between sets

C) All Athletes

CrossFit Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts 60/40 kg
15 Tyre Jumps, 24/20"
15 Deadlifts, 85/60 kg
15 Tyre Jumps, 24/20"
20 Deadlifts, 102/70 kg
15 Tyre Jumps, 24/20"
25 Deadlifts, 125/85 kg
15 Tyre Jumps, 24/20"
30 Deadlifts, 142.5/92 kg
15 Tyre Jumps, 24/20"
35 Deadlifts, 165/102.5 kg
15 Tyre Jumps, 24/20 in  


HOLIDAY WOD 14.1

15 min AMRAP:
5 push up
10 walking lunges
15 sit ups