hang power clean

10 July 2019 - Register for the One Ton Challenge

Join us on Saturday 27 July for the "One Ton Challenge", where you will attempt to lift 2000 / 1200 lbs over six lifts: clean, snatch, jerk, bench press, deadlift, back squat.

Get ready for a morning of bangin' tunes, big lifts, benchmarks and maybe even a post-challenge beer!

Click here to register.


A) Conditioning 4 x 4 minutes on : 4 minutes off
* Breathing in gears 2-4
* For the last 5-15 seconds of each interval perform an inhale breath hold and keep working

27 Hang power clean (42.5/30 kg)
27 Burpees over the rower
Row for calories in the remaining time


21 Hang power clean (50/35 kg)
21 Burpees over the rower
Row for calories in the remaining time


15 Hang power clean (60/40 kg)
15 Burpees over the rower
Row for calories in the remaining time


12 Hang power clean (70/45 kg)
12 Burpees over the rower
Row for calories in the remaining time

16 Feb 2019 - WOD



A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


Engine Work

Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

28 Dec 2018 - Welcome Back!

Welcome back to the box, team! We hope you all had a relaxing holiday, and you’re ready to get back to the bar…


A) Weightlifting
Every 2:30, for 15 minutes:
Power clean: 1.1.1
* Rest 10 seconds between singles

B) Conditioning
15 minute AMRAP:
10 Deadlift @ 70% of above triple
10 Hang power clean
* Every time you drop the barbell, complete 5 burpees over the bar

20 Nov 2018 - Order your Limited Edition "'Hope' for the Holidays" T-Shirt!

Shout out to One Hand Lift for our t-shirt design!

Our "Hope" for the Holidays Limited Edition T-shirts are ready for pre-order!

It just doesn't get more awesomely festive than this kit!

The Christmas Crackers are just around the corner and, on Saturday 8 December, our 12th and final Christmas Cracker will be the CrossFit benchmark WOD, "Hope", as part of CrossFit 1864's "‘Hope’ for the Holidays”.

Our Christmas Crackers this year and "‘Hope’ for the Holidays" will be in support of Bart’s Charity, who supports our local NHS trust. Throughout November and December, we will be collecting toys to donate to Bart’s Charity. In exchange for donating a toy, you will be able to purchase a special "‘Hope’ for the Holidays" t-shirt for only £10!

To pre-order your t-shirt, click on the following link and fill in your details:

”’Hope’ for the Holidays T-Shirt Order Sheet

To get the shirts in time for "Hope", we need to have all orders in by Friday 23 November.

Can't bring in your toy donation that soon? No worries! Just select 'Bringing it in later' on the pre-order sheet, and you can donate your toy at any time during the Christmas Crackers.

We are so excited for this year's Christmas Crackers and even more excited to be able to give back to our community. Thank you all for taking part in our toy drive!


A) Conditioning
32 x 20 seconds on : 10 seconds off, alternate between:
Hang power clean
Push jerk
Row for calories
* Rx is 70/45 kg

18 Nov 2018 – WOD



In teams of 2, alternate complete movements, for 20 minutes:
20 Calorie row
10 Devils press
20 Box jump overs (24/20 in)


A) Hang power clean: Build to a heavy double

B) Clean & Jerk: 5 x 2 @ the weight from A


A) Bench Press: Build to a heavy 3

B) Sumo Deadlift: Build to a heavy 3

C) Complete 3 rounds for quality:
10 Dumbbell seated Arnold press
10 Dumbbell rear deltoid fly
10 Barbell single leg Romanian deadlift

15 Nov 2018 – The Importance of Nasal Breathing, Part 1

The mouth is for eating, the nose is for breathing
— Proverb

Breathing is a 24-7, unconscious act. It provides necessary oxygen to your body, without which the cells of your body would begin to die in a matter of minutes, when compared to water or food (also essential to life), which you can last days to weeks without.

The quality of how we breathe has the potential to impact your health and performance in all manner of ways, whether you are a casual CrossFitter, someone hoping to run their first 10km, or someone who is seeking to gain a competitive edge over their competition.

With something that is so innate, it’s surprising that we can make such a mess of it!

Over time, we have become mouth breathers, otherwise known as 'over-breathers' (yes, you can over-breathe!). Chronic stress, sedentary lifestyles, poor fitness, bad diets and more have contributed to poor breathing habits, and these poor habits have been linked to everything from lethargy and poor sleep, to weight gain and heart disease.

Let's begin this blog series by looking at the functions of the nose, the benefits of nasal breathing and what you miss by breathing through your mouth.

The nose (as boring as it may seem) has a variety of functions related to regulatory systems within our body. The nose is a very important gateway to our brain. In fact, the nose is lined with structures called olfactory bulbs, which have a direct line of communication to a part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are autonomic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion. So our nose is much more than just something you use to smell!

The air we breathe should begin its journey by passing through the nose. The nose has evolved to be the first line of defense of the immune system, with a filter system of tiny hairs called cilia. The role of the cilia is to filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. Some estimate that cilia protect our bodies against about 20 billion particles of foreign matter on any given day.

Once air passes through the nose it travels through the windpipe towards the lungs. Our windpipe is covered in mucus, another way the body prevents unwanted particles reaching our wind bags. As the air enters the lungs and into tiny air sacks called alveoli, the red blood cells exchange carbon dioxide with oxygen and carry this to the cells of the body, while carbon dioxide is expelled as we exhale.

With that, oxygen is also extracted during exhalation. As our nostrils are smaller than our big ol' mouths we exhale more slowly through the nose giving the lungs more time to extract oxygen from the air we’ve already taken in. With this slow exhalation there is also a back flow of air (and therefore oxygen) into the lungs, all meaning we have a more efficient process for taking in oxygen.

Another very important feature of breathing through our noses is nitric oxide. Our sinuses produce this gas, which, when carried into the body through the breath, has numerous functions such as combating harmful bacteria and viruses and regulating blood pressure through causing vasodilation (more on this in Part 2!).

Hopefully you are beginning to see the importance of breathing correctly just for day to day health (never mind performance!), but what other goodies do we miss out on when we breathe through our mouth?

When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly – as in mouth breathing – oxygen absorption is decreased, which can result in dizziness or even fainting.

A certain level of carbon dioxide is required in the blood and tissues to facilitate oxygen transfer, this is known as the Bohr Effect. If we breathe through our mouths we expel too much carbon dioxide making oxygen dissociation from red blood cells difficult, so even though we may breath in lots of oxygen, it has a hard time reaching the cells where it is required (more on this in Part 2)

Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses these reflexes and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.

Mouth breathing accelerates water loss, contributing to dehydration.

These are just some of the benefits of breathing correctly and in the next part of this blog series on nasal breathing we will look into what "over-breathing" actually is and how this can impact your performance.

Before then, start to implement a simple change by breathing through your nose during everyday activities. This takes regular and focused attention at first, but if you keep your mouth shut it will quickly become a habit!...and remember the mouth is for eating, the nose is for breathing!


A) Strength / Barbell Cycling
Every 2 minutes, for 20 minutes:
9 Deadlift + 6 Hang power clean + 3 Push jerk, unbroken

B) Midline
L-Sit: Accumulate 2 minutes in as few sets as possible
* Rest 60-90 seconds between sets

Chinese planks, weighted: 3 x 60 seconds
*Rest as needed

Around the worlds: 3 x max reps
* Goal is to get your toes as high as possible, keeping the legs locked straight

30 Oct 2018 – WOD


A) Strength / Barbell Cycling

Every 2 minutes, for 20 minutes (10 sets) :
3 Deadlift + 3 Hang power clean + 3 Push jerk, unbroken

* Begin at a light to moderate load
* Increase load during sets 1 to 5 and aim to have a minimum of 5 'heavy' sets
* The aim is to cycle the reps! Try to avoid pauses at the hip (with the cleans) and the rack position (with the jerks)

B) Midline

B1) L-Sit: Accumulate 1 minute in as few sets as possible
*Rest 60-90 seconds between sets

B2) Chinese planks: 3 x 60 seconds
* Rest as needed

22 Oct 2018 – Cycle 6 Key Movement - The Sumo Deadlift

The Sumo Deadlift, which is one of the main deadlift variations used in powerlifting and formal deadlift training, is done with a wider stance and more upright torso than the conventional deadlift.

There are 3 main benefits to choosing to do sumo style of deadlift…

Increased pulling strength: Similar to the conventional deadlift, the sumo deadlift is another deadlift variation that can be used to increase overall pulling strength and muscle mass. We find the majority of people can lift more on the Sumo Deadlift over the conventional deadlift, this is most likely due to the decreased range of motion and the more vertical back angle.

Decreased lumbar stress: Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning due to the wide stance. By increasing the vertical angle of the back (i.e the torso is more upright), the lower back is not stressed as much as in movements like the Romanian or conventional deadlift. This can be beneficial for lifters who want to limit lower back stress, monitor training volume to the erectors, or simply address different aspects of the pull.

Quadriceps and glute strength: Due to the wider stance and the resulting torso/hip/knee angles in the set up, the sumo deadlift targets the glutes (your butt) and quadriceps (front of the thigh) to a greater extent than a conventional deadlift.

While not often seen in CrossFit WODs or training programs, the sumo deadlift can be used to develop leg and hip strength in varied movement patterns other than just squats and conventional deadlifts. This variety helps to keep pushing progress and the movement patterning can potentially help you be better prepared for functional based movements in future competition, training, or life in general.


A) Strength: Sumo deadlift
Establish a 1 rep max

B) Conditioning
5 Rounds for time:
12 Deadlifts
9 Hang power clean
6 Push jerk
* Rx is 70/45 kg

08 Sept 2018 – WOD


CrossFit (9.30 - 10.30 am, 10.30 - 11.30 am, 11.30 am - 12.30 pm)

A) Conditioning

In Teams of 3, complete for time:
400m Sandbag run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (60/40 kg)
400m Sandbag run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (60/40 kg)
400m Sandbag run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (60/40 kg)

* Time cap: 30 minutes

Competition Class (8 – 9.30 am)

A) Weightlifting: Snatch

A1) Every minute for 7 minutes:
1 Snatch pull + 1 Hang snatch high pull + 1 Hang power snatch
* Stay under 50% of 1RM snatch

A2) Every minute for 7 minutes:
Power snatch + Snatch
* Touch and go

B) Conditioning

9-7-5 reps, for time of:
Squat snatch (60/40 kg)