A) 18 min, 5 sets 15-30s Freestanding HS (spot if needed) Wall walk nose to wall or 45 degrees Plank All hollow body ss 15s tuck lever hold 30s hanging hollow leg / knee raise 60s active hollow hang B) 28 min 4x5min AMRAP 2 min rest. Work in 2s or 3s i) D-ball over […]
A) 15 min, 5 sets 5 strict press 5 pull ups (add load of possible) each arm 2-5 assisted chin-ups (use partner or toes on box) 3-5 assisted chin-ups (use partner or toes on box) B) 8min, 3 sets 20 Banded tricep press downs (Vid to follow) ss 10 DB bicep curls C) 8 min […]
A) 30 min Paired AMRAP 100 Wall balls 9/6 6/3 75 Push ups / kneeling 50 Pull-ups / jumping 5 synchro down ups every time you break. B) Couch stretch
A) 15 min, 5 sets 5 conventional deadlifts, 2s pause at the knee 30-60s plank hold Kneeling if needed B) 5 rounds, 15 min cap 12 KB Deadlift 9 KB SDHP 6 AKBS 32/24 20/16 12/8 9 Burpee box jumps C) Lower back foam roll
A) 12 min EMOM Even minute 1-5 strict ring MUs 3-5 Banded ring transition (if can already do 1 strict pull-up and dip) 3-5 negative chin-ups (step up from a j-hook) or 10-12 ring rows (Use angle to scale difficulty) Odd minute 3 candlesticks Extended Single leg Tucked B) 8 min, 3 sets 8 DB […]
A) 18 min, 6 sets 4 back squats, 3s pause at the bottom B) 12 min 3 rounds, 2 min on, 2 min off In your 2 min complete 15 Devil press 22.5/15 15/10 7.5/5 15/12 12/8 10/8 cal Ski / Row / Bike Rest the remainder plus 2 min while your partner goes Rotate […]
A) 18 min, 5 sets 10 pistols (add load if possible and elevate whole foot if needed) 10 ring hold pistols 10 goblet rear lunges ss Accumulate 15-20s L-sit hold Both legs extended Single leg Knees tucked Work on stable support on boxes, you can progress to rings if – your elbows stay locked out […]
A) 15 min, 5 sets 3 Full Snatch 5 power snatch 5 hang power snatch B) 8 min Rope climb workshop Efficiency tips for experienced climbers Learning how to get feet locked on the rope and just holding Find an angle to pull-up to standing with a laying or seated start keeping feet on the […]
A) 12 min to build to 5 rep max front squat taken off the floor (you can squat clean the first one) If new to the lift do 4-5 sets of 1 power clean, 5 front squats B) 8 min, 3 sets 5 nordic curls with partner holding feet Hips extended Hips extended -ves Hips […]
A) 15 min, 4 sets 8 strict press 8 supinated barbell row 5 barbell rollout walkouts B) 15 min AMRAP 9 deadlifts 70/45 50/35 30/25 12 DB Push press (6 each arm) 15 squat jumps over the bar 22.5/15 15/10 7.5/5 C) Lower back foam roll
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