WOD

18 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, in 40 minutes complete
7km Row
* Switch as needed

In remaining time AMRAP:
400m Run (200m each)
20 Dumbbell devils press (Switch every 5 reps)


Specialist Sunday

A) Hang Power Snatch
6 x 3
* Start at 50% of 1RM power snatch and build

B) Snatch pulls
4 x 3 @ 80% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Snatch balance: 3-4 x 3
Weak overhead > BTN Snatch push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength

3-4 sets x 5 reps of one of the following:
1: 10-15 seconds Chin Over Bar Hold
2: Negative Pull Up/Chin Up
3: Bodyweight Pull Up/Chin Up

B) Toes to Bar Skill

10 Minute EMOM
Odd: 10 x Beat Swings / Kipping Levers
Even: 5-8 x Kipping Knees to Chest

C) Accessory

3 Rounds for quality:
10-12 x One Arm Dumbbell Row
20 x Landmine Rotations
20 x Hollow Rocks

15 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning

Every 90 seconds for 15 minutes alternate between:
10 Push press @ 70% of 10RM
5-10 Pull-up

* Choose a rep number for the pull-ups that you can maintain unbroken across the EMOM, we will be building on this in the coming weeks

* Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory
3-5 sets:
2/2 Turkish Get-Ups
10 Bent over dumbbell flies
1 minute Single arm farmers carry, right side
1 minute Single arm farmers carry, left side

14 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Tests: Part 2

Handstand Push-Ups: 5 minute AMRep

B) Conditioning Test

"Vadar"

3 rounds for time:

24/17 Calorie row⁣
21 Wallballs (9/6 kg)
18 Dumbbell snatch, alt arms (22.5/15 kg)
15 Burpees over the rower

* Time cap: 17 minutes
* This one is pure engine test. ⁣
* Reps and loading are manageable, and the stimulus is “send it.”
* Looking to hit everything unbroken, with a big sprint to the finish

05 August 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

* Today is the last chance to practice your barbell cycling before Thursday’s re-test!

Every minute for 10 minutes, alternate between:
5-10 Power clean & push jerk (42.5/30 kg)
15/12 Calorie row

- Rest 5 minutes -

Every minute for 10 minutes, alternate between:
5-10 Power snatch (42.5/30 kg)
15/12 Calorie row
* Rx+: 20/15 Calorie row

18 July 2019 - Save the Date: Legends of CrossFit 1864 Summer Party

legends+of+cf1864+summer+party.jpg

Come celebrate the Legends of Crossfit 1864 and the end of a beautiful summer! On Saturday 17 August from 3 pm, we'll be partying at Giant Robot in Canary Wharf and announcing our newest inductees to the Legends of CrossFit 1864.

Click below to let us know you're coming.


WORKOUT OF THE DAY

A) Conditioning
4 x 4 minutes on : 4 minute off, alternate between:
AMRAP:
5 Handstand push-ups
10 Power snatch (42.5 / 30 kg)
15 Double unders

AMRAP:
5 Chest to bar pull-ups
10 Power clean & jerk (42.5 / 30 kg)
15 Double unders
* Rx+: Deficit HSPU 4/2" & Bar muscle-ups

B) Cool-down & Breathwork
To be performed after a few minutes rest and where you breathing has recovered from the workout 6 minutes walk or very easy bike
* Take 10 breaths in/out through you nose, at the 10 breath exhale, hold your breath and continue to walk.
* When you need to breath exhale through the nose and count 10 more breaths then perform another hold...continue for 6 minutes

17 July 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets

- then -

Back squat: 1 x 20 (+ 2.5 to 5 kg) on last time

B) Strength / Accessory
Every minute for 16-20 minutes (4-5 rounds), alternate between:
10 Bench press
20 Dumbbell walking lunges
45-60 second Weighted plank hold
Rest
* Make the movements as heavy as possible provided you can maintain unbroken sets

15 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
*Breathing in gears 2-4
In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
21-15-9
Deadlifts 60/40kg
Wall balls 9/6kg

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
15-12-9
Deadlifts (82.5/50 kg)
Wall balls (9/6 kg)

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes, complete:
12-9-6 Deadlifts (100/60 kg)
Wall balls (9/6 kg)

BREATH HOLDS
*Row: For the last 5-15 secs, perform an inhale breath hold and keep working
*DL/WB: When you finish the couplet, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Rx+ deadlift weights: 80/50kg, 100/60kg, 125/90kg & 1250m row

13 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Barbell & Gymnastics Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Snatch (60/40 kg+)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
10-15 Chest to bar pull-ups (unbroken sets)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Thruster (60/40 kg+)

B) Conditioning

For time:
30 Shoulder to Overhead (35/25 kg)
15 Burpees over the bar
30 Front squats (35/25 kg)
15 Burpees over the bar
30 Thrusters (35/25 kg)
15 Burpees over the bar


Gymnastics Skill & Strength

A) Flexibility
5 Sets of:
1 minute of bridge-ups
1 minute of wrist supports

B) Strength
3 Sets of:
3-5 Inverted hang + slow lower to hang
- then -
20 Strict muscle-up

C) Midline
Planche rocks: 5 x 3-5
- then -
2 Sets of:
30 V-Ups
50 Superman rocks


CrossFit

A) Conditioning


"31 Heroes"
Teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters 70/45kg
6 Rope climbs
11 Box jumps 24/20"

Partner 1 will perform the work listed above.
Partner 2 will complete: Sandbag Run 400 m 20/15kg
Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.








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!