Friday 23rd August

August 22nd 2019 BY Debbie Hezlewood NO COMMENTS

A) Over 5 sets build to 5RM front squat (take bars off the floor) B) 5 rounds 12 KB deadlifts 9 KB SDHP 6 AKBS 32/24 20/16 12/8 9 TTB K2E Hanging knee raise C) Lower body rotation stretch

Read More SHARE
Facebook Twitter Email
 
 
 

Thursday 22nd August

August 21st 2019 BY Debbie Hezlewood NO COMMENTS

A) 4 rounds, 30 min cap 200m Sandbag carry 10 strict pull-ups / assisted chin-ups / 20 ring rows 40m HS walk (spotted if needed, chest facing partner) / wheelbarrow walk / bear crawl (hips above head if possible) 200m piggy back run / run together 80m Banded bear crawl Share everything evenly, complete half […]

Read More SHARE
Facebook Twitter Email
 
 
 

Wednesday 21st August

August 20th 2019 BY Debbie Hezlewood NO COMMENTS

A) 5 sets 3 deadlifts, 2s pause @ the knee ss 20s plank + 20s side plank each side B) 5 rounds 45s max cals, 45s max double DB box step overs 22.5/15 15/10 7.5/5 90s rest while partner goes C) Lower back foam roll

Read More SHARE
Facebook Twitter Email
 
 
 

Tuesday 20th August

August 19th 2019 BY Debbie Hezlewood NO COMMENTS

A) Back bridge progressions ss 30s hollow hold work B) 15 min Paired burping 15.5 In pairs 27, 21, 15, 9 Cals DB thrusters 22.5/15 15/10 7.5/5 Synchro down ups C) Couch stretch

Read More SHARE
Facebook Twitter Email
 
 
 

Monday 19th August

August 18th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 sets 3 rope climbs Legless Legged Feet on the floor from laying or seated start No jump to start at CFA ss 5 DB press each arm AHAP B) Extended 15.4 12 min AMRAP 3 HSPU push ups kneeling 3 cleans 80/60 55/40 30/20 6 HSPU / PU 3 cleans 9 […]

Read More SHARE
Facebook Twitter Email
 
 
 

Sunday 18th August

August 17th 2019 BY Debbie Hezlewood NO COMMENTS

A) 16 min, 4 rounds 2 min on, 2 min off 5 sandbag front squats 10m sandbag front hold carry B) 18 min paired AMRAP YG/IG full round 20/15 cal 10m double DB front rack lunge out 20 wall balls 10 single DB step ups 10m double DB front rack lunge back 22.5/15 15/10 7.5/5 […]

Read More SHARE
Facebook Twitter Email
 
 
 

Saturday 17th August

August 16th 2019 BY Debbie Hezlewood NO COMMENTS

A) 2 x 3 snatch from the hip 2 x 3 snatch from the knee 2 x 3 snatch from the floor B) 3 sets 5 Bottoms up KB press each arm ss 40m KB waiter walk C) 14 min paired AMRAP 3, 6, 9, 12 GTOH 60/40 40/30 20/15 Strict pull-ups / assisted chin-ups […]

Read More SHARE
Facebook Twitter Email
 
 
 

Friday 16th August

August 15th 2019 BY Debbie Hezlewood NO COMMENTS

A) 5 sets Handstand walk progressions ss Hanging tuck hold progressions B) 12.3 18 min AMRAP 15 Box jumps 12 DB push press (6 each side) 22.5/15 15/10 7.5/5 9 TTB K2E Hanging knee raise

Read More SHARE
Facebook Twitter Email
 
 
 

Thursday, 15th August

August 14th 2019 BY Debbie Hezlewood NO COMMENTS

A) Use 5 sets to build to a 7RM thruster (take bars off the floor) B) 12 min AMRAP 1 Deadlift @ 130/90 90/60 50/35 10 press ups / kneeling 10 squat jumps over the bar / squat jumps / air squats C) Lower body rotation stretch

Read More SHARE
Facebook Twitter Email
 
 
 

Wednesday 14th August

August 13th 2019 BY Debbie Hezlewood NO COMMENTS

A) 24 min AMRAP: Cals. Every 4 min run 400m and change machine Mark your cals for each 4 min block and score total B) 4 min Tabata hollow hold Extended Single leg Tucked Scale position as you get fatigued C) Rig calf, couch and cobra stretch

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.