negative ring dip

11 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength

Group 1 (with strict muscle-ups)
Every 90 seconds for 15 minutes, 30% of max set

Group 2 (with pull ups and dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up, 30% of max set
Strict ring dip, 30% of max set

Group 3 (no pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (3 sec hold, 3 sec lower, 3 sec hold)
1-3 Negative ring dip (3 sec hold, 3 sec lower, 3 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions

C) Conditioning
For time:
800m Run
* This a fitness level workout on BtWB, get after it!

07 Oct 2018 – Reminder: Rock Climbing on Sunday 14 October

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

ENGINE WORK

6 rounds, for max calories/reps of:
30 seconds: Rowing
– Rest 30 seconds –
30 seconds: Double-Unders
– Rest 30 seconds –
30 seconds: Assault Bike
– Rest 30 seconds –

SPECIALIST SUNDAY

A) Weightlifting: Snatch

With an empty barbell, complete 5 rounds, for quality
3 Hang snatch high pull
3 Hang muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch
3 Snatch

B) Snatch
15 minutes to build to a heavy 3, drop and go

C) Snatch
Perform 4 x 3 @ 90% of weight from B

WOMEN’S ONLY

A note from Coach Alice…
”For the next 4 weeks we will continue to further focus on back strength as well as new compound movements to increase strength and muscle (i.e. bench press, sumo deadlifts and zercher squats). More skill work in toes to bar coming up too!”


A) Sumo Deadlift:
4 x 8 @ 60-70%
*90 seconds rest

B) Every minute for 12 minute, alternate between:
Minute 1: 3 Negative or Strict Chin Ups*
Minute 2: 3 Negative or Strict Ring Dips
Minute 3: Rest

C) 12 minute AMRAP for quality:
8-10 Barbell good morning
8-10 RFE split squat
8-10 Barbell bent over row w/prone grip

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

25 Feb 2018 – Welcome Coach David!

We are super stoked to welcome David Caetano to the CrossFit 1864 Coaching Team!
Coach David will be taking over the Tuesday and Friday morning classes starting this week. 

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 3 Negative chin-ups (5 second lower)
Minute 2: 3 Negative ring dips (5 second lower)
Minute 3: 40 second plank hold

B) Strength

B1) Sumo deadlift: Build to a heavy 5 reps, re-set each rep

B2) 12 minute AMRAP, for quality
10 Close grip bench press
15 Dumbbell tricep extensions
10 T-bar row
15 Dumbbell hammer curls

Specialist Sundays (10 – 11 am)

A) Clean pull-under:
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk:
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

18 minute AMRAP:
In teams of 2:
30 Wall ball
30 Box jump overs
400m run (200 m each)
30 KB swing (24/16 kg)
30 Burpees

* Excluding the run, split work as needed

18 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 2 Negative chin-ups (5 second lower)
Minute 2: 2 Negative ring dips (5 second lower)
Minute 3: 20 L-sit flutter kicks

B) Strength

B1) Box squats: Build to a heavy 5

B2) 10 rounds:
10 Dumbbell walking lunges (Heavy!)
10 Supinated grip ring rows

Specialist Sundays (10 – 11 am)

A) Snatch balance
2 x 3
2 x 2
2 x 1
* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

In pairs complete, for time:

1000m Row
Then, 10 rounds of:
15 Wall balls (9/6 kg)
15 Box jump overs (24/20 in)

1000m Row
Then, 10 rounds of:
12 Dumbbell walking lunge (22.5/15 kg)
12 Dumbbell hang power clean (22.5/15 kg)

Then, 1000m Row

* Split the rows as needed
* Complete one full round each before switching