muscle snatch

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?

WORKOUT OF THE DAY

Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person


Specialist Sundays

Weightlifting

A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%


Barbelle’s Lifting Class

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

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

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

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

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

07 April 2019 - Join us for Rock Climbing on Sunday!

rockclimbing1864.jpeg

Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


WORKOUT OF THE DAY

Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.


Specialist Sunday

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

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat


Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

24 Mar 2019 - WOD

WORKOUT OF THE DAY

At 00:00, complete for time:
2000m Row
* One athlete rows, whilst the other holds two kettlebells in front rack position
* Switch as needed

When the running clock reaches 10:00, complete for time:
800m (together)
120 Kettlebell swings
* One athlete performs swings, whilst the other holds a ring plank
* Switch as needed

When the running clock reaches 20:00, complete for time:
800m Run (together)
120 push-ups
* One athlete performs push-ups, whilst the other holds a handstand hold
* Switch as needed

Specialist Sunday

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 and speed under the bar

B) Snatch
Build to a heavy double for the day, each with 3 second pause at the knee:

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

Barbelles Lifting Class

A) Clean Deadlift: 5 x 3

B) Pull Up Variation: 3 x 6

C) 3 Rounds for Quality

10 Push Ups (deficit if possible)
10 Landmine Rotations (each side)
10 Heavy Russian Kettlebell Swings

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)

20 Aug 2018 – Reminder: Bank Holiday Schedule, 27 August

Reminder: On Monday 27 August, we will be running a Bank Holiday class schedule, with classes at 8 am, 9 am, 10 am and 11 am.


WORKOUT OF THE DAY

A) Weightlifting

A1) Muscle snatch: 5 x 3
* Perform a set every 90 seconds

A2) High hang snatch + Hang snatch + Snatch: 5 x 1+1+1
* Perform a set every 2 minutes

B) Conditioning

"CrossFit Open 11.1 / 14.1"
10 minute AMRAP:
30 Double unders
15 Power snatch (35/25 kg)

17 Dec 2017 – WOD

WORKOUT OF THE DAY

SPECIALIST SUNDAYS (11.30 am – 12.30 pm)

A) Weightlifting:  Snatch

A1) Snatch deadlift at tempo + High pull
5 x 1

* Take 10 seconds to get the bar from the floor to the hip (Shoulder remain over the bar),
* Then finish with a fast hip extension and high pull


A2) Muscle snatch + Heaving snatch balance
5 x 1 + 2

A3) Snatch
6 x 1+1
*Perform as singles with a drop and re-set

COMPETITION CLASS (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes:
R1: 1 Power clean
R2: 2 Power clean, touch and go
R3: 3 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

B) Gymnastics: Muscle-up Development

B1) 7 sets of this complex, for quality
3 Kipping swings
2 Pull to hip
1 Muscle-up

B2) 7 sets of this complex, for quality
3 False grip pull to sternum (or below)
2 Transitions
2 Dips

C) Conditioning

21-15-9
Front squat (60/40 kg)
Toes to bar

ENGINE WORK (9 – 10 am)

Working with a partner, complete the rowing distances below, alternating after each row

200m Row (Complete 10 Burpees before your partner finishes their row)
400m Row (Complete 15 Burpees before your partner finishes their row)
600m Row (Complete 20 Burpees before your partner finishes their row)
800m Row (Complete 25 Burpees before your partner finishes their row)
1000m Row (Complete 30 Burpees before your partner finishes their row)

19 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifiting: Snatch

A1) Snatch deadlift + muscle snatch + overhead squat + snatch balance (no dip)
5 x 3+3+3+3

*Stay light and use this as a warm up
*On the snatch deadlift, take 10 seconds to lift the bar. Focus on balance and good positions


A2) Snatch push press + overhead squat + pause snatch balance (no dip):
2 x 3+2+1
2 x 2+1+1
2 x 1+1+1

*Work up in weight throughout the sets

A3) Low hang snatch (above knee) + snatch:
2 x 2+2
2 x 2+1
2 x 1+1

*Work up in weight throughout the course of the 6 sets.
*On the low hang snatch, deadlift the bar up to above the knee, pause, and then snatch.
*Do not stand all the way up and then go back down to above the knee.

Competition Class (10 – 11.30 am)

A) Weightlifiting: Snatch

A1) Snatch deadlift + muscle snatch + overhead squat + snatch balance (no dip)
5 x 3+3+3+3

*Stay light and use this as a warm up
*On the snatch deadlift, take 10 seconds to lift the bar. Focus on balance and good positions


A2) Snatch push press + overhead squat + pause snatch balance (no dip):
2 x 3+2+1
2 x 2+1+1
2 x 1+1+1

*Work up in weight throughout the sets

A3) Low hang snatch (above knee) + snatch:
2 x 2+2
2 x 2+1
2 x 1+1

B) Gymnastics Conditioning

5 rounds:
Muscle-ups @ 30% max set
200m Easy run

C) Conditioning

21-15-9:
Calorie assault bike
Burpee

*Re-test from 15th October

Engine Work (9 – 10 am)

A) 8 x 2 minutes on : 2 minutes off

Alternate between:

A1) 200m Sprint
10 Burpee box jump overs (24/20 in)
Max rep wall ball (9/6 kg)

A2) 250m Row
10 Wall ball (9/6 kg)
Max rep burpee box jump overs (24/20 in)

12 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


A2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


A3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

Competition Class (10 – 11.30 am)

A) Gymnastics: Strict handstand push-up

Test max rep strict handstand push-up

B) Weightlifting: Snatch

B1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


B2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


B3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

C) Conditioning

Every 2 minute, for 20 minutes, alternate between:
500/425m Row
&
1 round of "DT" (12 Deadlift, 9 Hang power clean, 6 Push jerk 70/45kg)
*Focus on smooth barbell cycling!

Engine Work (9 – 10 am)

For time:
700m Run
45 Wall ball (9/6 kg)
30 Sumo deadlift high pull (35/25 kg)
15 Box jump (24/20 in)
30 Sumo deadlift high pull (35/25 kg)
45 Wall ball (9/6 kg)
700m Run

*EMOM perform 3 burpees (apart from when on the run)