snatch push press

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)

10 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Weightlifting

A1) Snatch push press + Pause overhead squats: 5 x 3 + 3

A2) Power Snatch: 3, 3, 3, 2, 2, 2, 1, 1

* Perform a set every 90 seconds

B) Conditioning

21-15-9
Deadlift 100/70kg
Toes to bar (or Ab-mat sit-ups)


ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

14 minutes on
- 2 minutes rest -
14 minutes on
- 2 minutes rest -
12 minutes on

* At a low rate
* Same pace as previous long distance rows

29 April 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off

700m Run
In remaining time, perform an AMRAP of "Cindy":
5 Pull-up
10 Push-up
15 Air squats

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Snatch push press: 5 x 3

A2) Snatch + Overhead squat: Build to a heavy 2+2

A3) Snatch deadlift + Snatch pull from above the knee: 5x 3+3

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds, for quality:
10 Ring push-ups
5-10 Strict pull/chin-ups
10 Curl-ups, with 2 second pause at the top

B) 3-5 rounds, for quality:
5 Pike press to headstand
5 Box jumps (land and stick) - building in height
10 Straight arm barbell sweeps

C) Handstand and handstand walking practice

22 Apr 2018 – Good luck Dre!

Sending all the best wishes, high fives and chest bumps to Andreea Caua as she takes on the London Marathon today! There are plenty of great spectator spots to catch the event and cheer Dre on, check out this guide for more info.

Please note there is a scheduled DLR strike on the weekend of the marathon and, if you are coming in to the box for class, many of the roads will be closed. Check before you travel! 


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds for quality:
5-10 Strict chin/pull-up
5-10 Russian leg lifts
10 Push-ups

B) 3-5 rounds for quality:
45 Seconds wall facing handstand hold
5-10 Hollow body ring rows, with feet elevated
45 Second weighted hollow hold

C) Practice Time!

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Engine Work (9 – 10 am)

Every minute, for 21 minutes, alternate between:

Minute 1: 15/12 Calorie bike (20/15 Calorie row)
Minute 2: 10 Burpee box jump overs
Minute 3: 30 seconds for max wall balls (9/6 kg)

* The time for the wallballs lasts only from 00:00 to 00:30, so you need to get moving right away! 
* If you want to complete 15 calories on the bike in 1 minute you need to be holding 69-70 rpm
* Yes, the RX version of this workout is hard!
* No, we don't mind that it's hard - you have to be willing to suffer if you want to succeed.

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

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)

23 Oct 2015 – Kilos for a Cure THIS weekend: Final Updates

We're almost there... Kilos for a Cure is THIS weekend! Join us on Sunday 25 October from 9.30 am to noon for 'Grace' and a 1 RM clean & jerk, with prizes given out to the fastest "Grace" times for men and women in beginner, intermediate and advanced categories, the top 1 RM, and Best Dressed Athlete (think pink!).

We have had an amazing response from CrossFitters and Weightlifters across London and to make sure we have space for everyone, we will be starting our heats a little bit earlier than planned.

Here's the plan...*

8:45 am - Doors open and athletes start warming up (we will have a small warm-up area available)
9.15 am - Welcome and athlete briefing
9.30 - 11.45 am - Heats of 8 athletes (of all categories) will run every 15 minutes with a 5 minute change over
11.50 am - Noon - Awards & Thank Yous

* Timings are approximate and may change depending on the exact number of athletes participating. We'll try and stay as close to our plan as possible!

Remember...

- We are asking for a minimum £5 donation to participate and all money will be donated to Breast Cancer Now. You can make your donation via our Just Giving page: www.justgiving.com/kilosforacure or you can make a cash donation on the day. 
- Spaces in heats are available on a first come, first served basis, so arrive early to get the spot you'd like.
We will need judges for every athlete in every heat, so please make yourself available!
Bring cash! We will have food available to purchase – Battle Oats, Primal Pantry Bars, Naked Ape, bottled water, coffee at Bow Creek Café - and there will be also be raffles and friendly betting for some great stash, with all proceeds will going to charity. 

And don't forget about the swag!

The guys at Iron Elite Apparel have very generously designed us Limited Edition t-shirts for men and vests for women to commemorate the event. T-shirts and vests will be available to purchase on the day for £20 each with all proceeds going to Breast Cancer Now. 

Get involved on Social Media

Let us know how you're getting ready for Kilos for a Cure on Facebook, Twitter and Instagram:

@crossfit1864 @breastcancernow ‪#‎KilosforaCure‬

We want to see the pink kit you'll be rocking, hear about your target time for Grace, and see you practicing your clean & jerk for the 1 rep max!

Any questions left unanswered?

Check out our Nitty Gritty Titty Dittys or email maria@crossfit1864.com.

See you all there!


Weightlifting Skill Development

A) Overhead Squat

A1) In 15 minutes build to a heavy double.
- Power clean the weight, move it from shoulders to behind the neck, switch to snatch grip, split jerk it overhead and then do the two overhead squats. 
A2) Drop down to 80% of A1 and do one set for max reps
A3) EMOM x 6: 1 power clean + move the bar from shoulders to behind the neck, switch to snatch grip, PUSH PRESS it overhead. 
A4) EMOM x 6: 1 power clean, move the bar from shoulders to behind the neck, switch to snatch grip, PUSH JERK it overhead. 
A5) EMOM x 6: 1 power clean, move the bar from shoulders to behind the neck, switch to snatch grip, SPLIT JERK it overhead. Move straight from A3 to A4 to A5