Tuesday 18th September

September 17th 2018 BY Adam Bailey NO COMMENTS

A) 18 min 5 sets HSPU 3-5 Chest to wall strict HS press ups (keep mid-line in tact) 3-5 strict HS press ups 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups 5-8 pike press ups kneeling and / or to an abmat if needed SS 5 Strict leg raise (toes can’t […]

Read More SHARE
Facebook Twitter Email
 
 
 

Monday 17th September

September 16th 2018 BY Adam Bailey NO COMMENTS

A) E2MOM, 24 min 3 x 3 muscle clean 3 x 3 power clean 3 x 3 squat clean 3 x 3 Front squat taken off the floor Share bars in busy classes, one person lifts on even minute, one on odd 8 min AMRAP 10 Air squat box jumps 24”/20” (i.e. squat below parallel […]

Read More SHARE
Facebook Twitter Email
 
 
 

Sunday 16th September

September 15th 2018 BY Adam Bailey NO COMMENTS

A ) 20 min paired AMRAP 5 Unbroken back squat from rack @70% max. If max unknown guidelines are 100/75 70/45 40/25 20m goblet lunge down and back 32/24 20/16 12/8 20m burpee broad jump (down and back) Complete full round before swapping, change weight on BS while your partner works B) 20 min paired […]

Read More SHARE
Facebook Twitter Email
 
 
 

Saturday 15th September

September 14th 2018 BY Adam Bailey NO COMMENTS

A) 5 min Kipping Pull-up workshop i) Efficiency tips and one or two max rep sets on kipping or butterfly pull-ups ii) Transitioning strict pull-ups to kipping and kipping to butterfly Must demonstrate 3 quality strict pull-ups to be allowed to try the first 2 options iii) Practicing tight kipping swing and making it bigger […]

Read More SHARE
Facebook Twitter Email
 
 
 

Friday 14th September

September 13th 2018 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets 2 hang squat cleans Those newer to the lift try 3-5 reps and can hang power clean if struggling with catch. B) 10 min, 3 sets 3 Front squats, bars taken off the floor You can squat clean the first one C) 10 min cap 100 Goblet squats 32/24 20/16 […]

Read More SHARE
Facebook Twitter Email
 
 
 

Thursday 13th September

September 12th 2018 BY Adam Bailey NO COMMENTS

A) 12 min to establish Max power clean, push press Those newer to the lift try 3-5 reps of push press taking bars off the floor. 4 min split jerk prep B) 12 min, 4 sets 1 power clean plus 2 split jerk Use weight achieved in A) Those newer to the lift try 3-5 […]

Read More SHARE
Facebook Twitter Email
 
 
 

Wednesday 12th September

September 11th 2018 BY Adam Bailey NO COMMENTS

A) 5 x 2 Snatch @ 80-90% or 8-9/10 effort If you’re newer to the lift do 3-5 reps per set, you can power snatch if you’re struggling with depth to catch and lift from the hang if struggling in the set up. B) 21, 15, 9 KB Deadlift 32/24 20/16 12/8 KB SDHP Air […]

Read More SHARE
Facebook Twitter Email
 
 
 

Tuesday 11th September

September 10th 2018 BY Adam Bailey NO COMMENTS

A) 17 min “Fight club” 3 rounds, 1 min each for max reps: Thrusters 43/30 30/20 20/15 Power cleans as above Box jump overs 24”/20” Pull-ups / jumping Assault bike cals Rest See how close you can get to your fight gone bad score. 300+ is a huge achievement. Tabata 8 min 4 min of […]

Read More SHARE
Facebook Twitter Email
 
 
 

Monday 10th September

September 9th 2018 BY Adam Bailey NO COMMENTS

A) 18 min 5 sets Accumulate 15s Freestanding (Use a spotter if very close) 30s C2Wall 30s Back to wall 30s piked off a box 60s straight arm plank Ss 5 Strict leg raise (toes can’t come behind the plane off the bar, must stay hollow at the bottom) TTB Leg raise to 90 degrees […]

Read More SHARE
Facebook Twitter Email
 
 
 

Sunday 9th September

September 8th 2018 BY Adam Bailey NO COMMENTS

A) 18 min, 5 sets 3 Back squats B) 12 min, 4 sets Barbell Split squats 5 each leg C) “Paired triple 2” Row / Ski 2000/1600m between 2 200 DUs/SUs between 2 Run 2000/1600m together 25 min cap

Read More SHARE
Facebook Twitter Email
 
 

© CrossFit Aldgate. All rights reserved.

WHY SIGN UP?

Sign up to our newsletter to receive articles on training
and nutrition and keep up to date on all things CrossFit.

You will also be able to sign up for a free trial session. The
details will pop once you have submitted your details.