hollow rock

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

20 April 2019 - On Friday 26 April, Disco Friday is back!

Disco Friday is back on the diary!

On Friday 26 April, get ready for some serious lifting, some serious choonz, and of course, some serious Cinnamon Social!

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work
EMOM x 7:
1-5 bar muscle-ups

B) Conditioning
15 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls

- 2 minute transition -

7 minutes to establish a 1 rep max for:
1 Power snatch + 1 Overhead squat + 1 Snatch


Gymnastics Strength & Skill

A) Skill & Flexibility Work

10 minute AMRAP, for quality:
5 Tri-Pod (or 20 second full headstand)
30 seconds bridge hold
10 Sit-up to pancake

B) Strength

4-6 Sets of:
10 False grip ring chin-ups
Max ring support
10 Hanging tuck-ups

4-6 Sets of:
10 Feet elevated ring push-ups
15 Superman rocks
20 Hollow rocks


CrossFit

A) Conditioning

With a partner, complete a 20 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls (9/6 kg)
* Alternate complete rounds

30 Mar 2019 - Our First Gymnastics Strength & Skills Session

WORKOUT OF THE DAY

Competition Class

A) Skill & Technique

00:00 to 10:00: Practice freestanding handstand drills
10:00 to 20:00: EMOM x 10 perform 3 Snatch, touch & go
20:00 to 30:00: Practice handstand walking drills

B) Conditioning

20 minute AMRAP of:
400 m run
Max Strict Muscle-ups (or pull-ups)
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the rings/bar run another 400 m


Gymnastics Strength & Skill

A) Flexibility

10 minutes of flexibility work:
5 Bridge-ups
30 seconds pancake
20 seconds bottom of a dip hang

B) Strength

20 minutes, for quality:
15 Push-up
10 Strict chin-up
5 High box jump (step down & reset)
* Scale up/down as required

C) Midline

10 minutes for quality:
20 Hollow rocks
20 Superman rocks
10 Broad jumps (Stick the landing on each rep)


CrossFit

A) “Strict Nicole”

20 minute AMRAP of:
400 m run
Max Strict pull-ups
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the bar run another 400 m

06 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday

Weightlifting

A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

16 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

3 x 5 minutes on : 5 minutes off:
5, 10, 15....reps
Wall ball (9/6 kg)
Calorie row
Devil’s press
* Start each interval from the beginning

Specialist Sunday

Weightlifting

A) Low hang snatch (below the knee) + Snatch: Build to a heavy single

B) Every minute, for 15 minutes: 1 Snatch at 90% of above, pause for 3 seconds in the receiving position

Barbelles Lifting Class

A) Bench Press: 5 x 10 @ 60%

B) Snatch Grip Romanian Deadlift: 3 x 8

C) EMOM 12:

Min 1: 3-5 ring pull ups / 10 second hold
Min 2: 20 hollow rocks
Min 3: 3 negative handstand press ups
Min 4: Rest

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

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!

WORKOUT OF THE DAY

Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Sit-up
Push-up
Ring row
* Perform 8 intervals on one movement before moving to the next

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

10 June 2018 – WOD

WORKOUT OF THE DAY

Women's Only

A) Pike press to headstand: Every minute for 10 minutes, perform 1 rep

B) 15 minute AMRAP:
10 Push-ups on dumbbells
10 False grip ring rows

C) 15 minute AMRAP:
10 High box jump (land & stick)
20 Hollow rock

Specialist Sunday

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2

Engine Work

Every 5 minutes for 20 minutes:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups

27 May 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Every 10 minutes, for 30 minutes (3 rounds):
700m Run
40m Right arm overhead dumbbell lunge
40m Left arm overhead dumbbell lunge
10 Burpee pull-ups

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch pull-under: 3 x 3, increasing load

A2) Hang snatch: 3 x 3, increasing load

A3) Snatch: Build to a 1 rep max

Women's Only Class (11 am – Noon)

A) 15 minute AMRAP, for quality:
5-10 Strict chin/pull-ups (or 5 negatives)
10 Strict toes to bar (or Russian leg lifts)

B) 10 minute AMRAP, for quality:
10 High box jump (land & stick)
25 Hollow rocks
* Increase height on the box jump through the rounds, focus on good landing mechanics

C) 15 minute AMRAP, for quality:
5-10 Strict HSPU (or 5 negatives / Box pike HSPU)
5 Max distance broad jump (land and stick)
30 second side plank per side, load if needed

29 Mar 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics

A1) Front lever negative
10 x 1 in a tuck position, with a 1-3 second pause at parallel

A2) 4 Rounds for quality of:
25 Hollow rocks
25 Arch rocks

B) Conditioning

With a partner complete a 20 minute row for distance:

* Partner one rows while partner two completes a 200m run
* After the run is complete, partners switch

27 Mar 2018 – Disco Friday: The Redeemed & The Dominant

It's time for our next Disco Friday!

Join us on Friday 30 March after the 11 am class (Bank Holiday Class Schedule) for our next Disco Friday! We'll be popping some popcorn and watching the 2017 CrossFit Games documentary, The Redeemed and the Dominant.


WORKOUT OF THE DAY

A) Gymnastics

In 15 minutes, accumulate as many unbroken sets (on the rings) as possible of:
2 Skin the cat + 2 Strict knees to elbows + 2 Strict toes to rings

B) Conditioning
5 rounds, each for time of:
300m Row
15 Wall balls (9/6 kg)
* Rest 90 seconds between rounds

ENGINE WORK: AEROBIC CAPACITY

A) For time:
1 mile assault bike
1 mile row
1 mile run