ring support

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

14 Oct 2018 – Rock Climbing today!

Time to go Rock Climbing! At 1 pm (after classes have finished), join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

Remember to bring money for entry, plus any kit you might need to hire, and get ready to work that grip strength!


WORKOUT OF THE DAY

ENGINE WORK

In teams of 2, complete a 20 minute AMRAP of:
200m Run
15 Thrusters (42.5/30 kg)
15 Kettlebell swings (24/16 kg)
* Partners alternate complete movements

SPECIALIST SUNDAYS

A) Clean & Jerk
Build to a heavy single
* If it feels good, go for a PB!

B) Clean & Jerk
5 x 2 @ 85% of A

WOMEN’S ONLY

A) Every 2 minutes, for 10 minutes:
5 banded/strict/negative chin ups

B) 10 minute AMRAP for quality:
10 Dumbbell floor press
10 Barbell bent over row w/ prone grip

C) Every minute for 12 minutes, alternate between:
Minute 1: 1-3 Wall walks
Minute 2: 30 seconds Weighted hollow hold
Minute 3: 15-20 seconds Ring support hold
Minute 4: Rest

22 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work

"Boat Race Relay"

In teams of 3, complete 3 rounds (each) of:
500m Row
400m Run

* Each round should be a hard effort
* Rest while you partners complete their rounds

Specialist Sunday

A) Weightlifting

Snatch: Establish a 1 rep max

Clean & Jerk: Establish a 1 rep max

Women's Only

A) Zercher squat: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: Max ring support hold
Minute 4: 5-10 Toes to bar progression
Minute 5: Max dip support hold

04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

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)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

12 Jan 2017 – Skill Development: Muscle up

WORKOUT OF THE DAY

A) Muscle-up Development
3 rounds:
10 second ring support
3 Strict chest to bar chin-up
3 Muscle up transition

- Then -

15 Pull + Pause + Transition

B) Conditioning
12 Minute AMRAP:
60 Burpees over the bar
30 Overhead lunges (42.5/30 kg)
10 Muscle-ups (bar or rings)

MOBILITY DRILL OF THE WEEK

11 June 2016 – GI Jane & Testing Week Program

We are approaching the end of our Strength Cycle, which means it's almost Testing Week Time! Our Strength Cycle Testing Week will begin on 13 June and finish on 17 June. To help you schedule your training and make sure that you are re-testing the workouts you did at the beginning of the cycle, here's the plan for our Testing Week:

Monday
Power clean: Establish 1 rep max
"Power Elizabeth"

Tuesday
Choose either front squat or back squat: Establish a 1 rep max (Choose whichever variation you did 10 weeks ago!)
Gymnastics: Choose either ring dips or push-ups: Perform 1 set for max reps, 
Gymnastics: Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps
Aerobic Capacity Test: 2000m Row time trial

Wednesday
"DT"

Thursday
Bench press: Establish a 1 rep max
"Lynne"

Friday
Anaerobic Power Test: 500m Row time trial
Deadlift: Establish a 1 rep max
CrossFit Games Open 14.3

*The "Other Tests" (such as the side plank and inline lunge test) will be spread throughout the week.

WORKOUT OF THE DAY

A) Gymnastics

Every minute on the minute for 18 minutes (6 sets per movement), alternate between
Minute 1: 40 seconds chinese plank, prone
Minute 2: 30 second wall facing handstand hold
Minute 3: 30 second ring support

B) Conditioning

"GI Jane"

For time:
100 Burpee pull-ups

*Modifications: Burpee jumping pull-up

(Time cap: 15 minutes)

04 June 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

Every minute, on the minute for 12 minutes (4 sets per movement), alternate between
Minute 1: 50 Double unders
Minute 2: 20 Wall balls (9/6 kg)
Minute 3: 17/15 Calorie row

B) Gymnastics

Every minute on the minute, for 15 minutes (5 sets per movement), alternate between:
Minute 1: 40 seconds chinese plank, prone
Minute 2: 25 second wall-facing handstand hold
Minute 3: 25 second ring support

28 May 2016 – Meet "Jackie"

WORKOUT OF THE DAY

A) Conditioning

"Jackie"
For time:
Row 1000m
50 Thrusters (20/15 kg)
30 Pull-ups

B) Gymnastics

Every minute, on the minute for 12 minutes (4 sets per movement), alternate between:

Minute 1: 30 seconds chinese plank, prone
Minute 2: 20 second wall facing handstand hold
Minute 3: 20 second ring support

And remember....

14 Apr 2016 – Get Gymnasty!

WORKOUT OF THE DAY

Gymnastics Strength Development

A) 10 minute alternating EMOM:
Even minute: 5-8 Handstand push up
Odd minute: 30 second wall facing handstand hold

*If you completed all sets of 5 strict HSPU last week, add a deficit this week

- Rest 3 minutes -

B) 10 minute alternating EMOM:
Even minute: 5-8 Pull-ups, strict
Odd minute: 30 second back extension hold
*If you completed all sets of 5 strict pull-up last week, add load this week

* For the back extension hold, grab a light plate in each hand, hold your arms out to 90 degrees, shoulders back and down.

- Rest 3 minutes -

C) 10 minute alternating EMOM:
Even minute: 5-8 Ring dip, strict
Odd minute: 15 second Ring support hold

Reminder: There will be no classes on Friday 15 April