strict muscle up

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!

09 Jan 2019 - Member Appreciation Week: Beyond the Workout

For our third day of Member Appreciation Week, we are excited to host a new event, Beyond the Workout!

Taking place on Wednesday at 7.30 pm, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes.

Beyond the Workout will be broken in to two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.


WORKOUT OF THE DAY

A) Gymnastics Conditioning & Breath work
Every 3 minutes for 36 minutes:

First 12 minutes:
60 seconds of strict handstand push up & row in remaining time

Second 12 minutes:
60 seconds of strict muscle-up & 400m run

Third 12 minutes:
60 seconds of strict toes to bar & Row/Assault bike in remaining time

*Aim to stay breathing in G1 for the monostructural movements
*No higher than breathing in G3 for the gymnastics

29 Dec 2018 - Reminder: New Year's Eve and New Year's Day Class Schedule

Remember: We will be running a Bank Holiday Class Schedule on Monday 31 December (classes at 9, 10 and 11 am) and there will be no classes on Tuesday 1 January.


WORKOUT OF THE DAY

CrossFit

A) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
4-6 Weighted pull-ups
- Rest 90 seconds -

B) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Pull-ups
30 Wall balls
15 Pull-ups
20 Wall balls
10 Pull-ups
10 Wall balls
5 Pull-ups

Competition Class

A) Gymnastics Skills: Muscle ups

B) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
1-3 Strict / Weighted muscle-ups (or strict FG ring pull-up)
- Rest 90 seconds -

C) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Chest to bar pull-ups
30 Wall balls
15 Chest to bar pull-ups
20 Wall balls
10 Chest to bar pull-ups
10 Wall balls
5 Chest to bar pull-ups

D) Gymnastics Skills: Handstands

14 Jan 2018 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk
A1) Tall split jerk + Behind the neck press in split jerk stance: 4 x 3 + 3
*  Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk: 4 x 2 + 1
* Keep this light, focus on position of dip and drive

A3) Clean & Jerk: 4-6 x 1+1
* Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 12 minutes:
R1: 2 Power clean, touch and go
R2: 3 Power clean, touch and go
R3: 4 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

*Use 70-75% of 1 rep max for each lift

B) Gymnastics: Muscle-up Development
B1) 10 Minute AMRAP: Strict Muscle-up
B2) 7 minute AMRAP: Kipping muscle-up
B3) 5 minute AMRAP: Chest to bar pull-up

C) Conditioning
For time:
50 Double unders
21 Overhead squats (50/35 kg)
50 Double unders
15 Overhead squats (50/35 kg)
50 Double unders
9 Overhead squats (50/35 kg)

Engine Work (9 – 10 am)

A) Conditioning - Threshold

5 x 3 minutes on : 3 minutes off
350m Run
In remaining time AMRAP:
20 Dumbbell walking lunge
20 Abmat sit-ups
20 Dumbbell hang power clean
*Continue each AMRAP where you left off
 

INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking. 

23 Jan 2016 – Saturdays are for Squats!

A) Strength: Back Squat
Every Minute On the Minute (EMOM) x 10
1 Back squat - Across @ 92% 1RM

B) Gymnastics Conditioning
Alternating EMOM x 20:
Minute 1: 2-4 Strict Muscle ups
Minute 2: 6/6 Weighted Pistols
Minute 3: 10-20 second freestanding handstand Hold
Minute 4: 10 strict toes to bar
Minute 5: Rest

Movement scaling options:
Strict muscle-up: Toe nail muscle-up or Russian dips
Weighted pistol: Pistol or Tuck pistol
Freestanding HS: Wall facing HS hold


Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!