hang clean

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

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


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

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

30 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean


Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

16 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In 25 minutes, complete, with a partner:

3 rounds for time of:
25 Single arm dumbbell push jerks (22.5/15 kg)
50 Double Unders
25 Dumbbell box step-ups, (22.5/15 kg, 24/20 in) (using single DB)
50 Double Unders

Then in the remaining time, row for distance

* Both athletes complete the 3 rounds for time (at the same time) and get a individual score
* As soon as the first partner has finished their 3 rounds they can begin to row
* When the second partner finishes their 3 rounds, they can join them at the rower
* Alternate as often as you like on the rowerA) Every minute for 12 minutes

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean: 6 x 1+1
* Perform 1 set every 90 seconds

B) Push press + Split jerk: 6 x 1+1
* Perform 1 set every 90 seconds

C) Floating clean deadlift: 4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Gymnastics Conditioning
Minute 1: 5 negative ring dips
Minute 2: 10 kipping swings / 5 toes to bar
Minute 3: 20 hollow rocks

B) 15 minutes AMRAP for quality

3-5 strict chin ups / negative chin ups
10/10 front rack step ups
10/10 single leg deadlifts

C) 4 rounds for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

05 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk

14 Apr 2018 – See you at Bounce!

Don't forget, we'll be headed to Bounce in Farringdon for some ping pong fun on Saturday 14 April from 5-7 pm. Hope to see you all there!


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

15 minute AMRAP:
30 Double unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes-to-bars

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch + Hang snatch + Snatch: Daily max
* Perform the first snatch and hang snatch touch and go, then drop and re-set for the final snatch

A2) Hang clean: 3 x 3 @ 75%+ of clean

B) Conditioning

15 minute AMRAP:
30 Double unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes-to-bars

C) Gymnastics Skill Work

25 Mar 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) 2 sets of max strict chin/pull-ups, rest as needed

A2) Chest to wall handstand hold: 5 x 15-25 seconds
*Try to incorporate some balance work by bringing one foot away from the wall
*Important to maintain hollow body positions


A3) Handstand kick up practice: 20 attempts
*Get hands as close to the wall as possible
*Focus on soft contact with the wall/heels


B) Accessory
3-5 Sets
2 Wall walks, slow and controlled
20 Dumbbell lateral raise
25 Second hollow hold
25 Second arch hold

Specialist Sundays (10 – 11 am)

Weightlifting

A) 1 Clean pull-under + 1 Hang clean: 5-7 sets

B) 1 Front squat + 1 Split jerk:  5-7 sets

Engine Work (9 – 10 am)

With a partner, complete a 30 minute AMRAP of:
15 Burpees
30/20 Calorie row
* Alternate after every complete round

10 July 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 20 minutes:
Halting clean deadlift + Hang clean + jerk

* Build load over the course of the ten sets
 

B) Conditioning

3 minutes for max calories on rower or assault bike

– Rest 1 minute – 

3 minutes for max rep ground to overhead (70/45 kg)

– Rest 1 minute –

3 minutes for max calories on rower or assault bike

MOBILITY DRILL OF THE WEEK

06 July 2017 – WOD

Have you marked your diary for Kilos for a Cure on 21 October 2017??

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 16 minutes:
High hang clean + hang clean + clean + jerk

* Build load over the course of the 8 sets to a technically sound max

B) Conditioning

Every minute, for 12 minutes:
2 Cleans (Power or squat)
6 Burpees over the bar

*Load can vary from minute to minute

MOBILITY DRILL OF THE WEEK