Saturday 1st April

Handstand practice (10 mins) Practice freestanding with assist if needed HS holds chest to wall also practicing kicking up to handstands Wall walks only going as far as comfortable and maintaining hollow position Strength (20 mins): 5 sets Front Rack Reverse Lunges x 6 each leg s/s Double under practice Conditioning (30 mins): 4 sets, […]

Friday 31st March

Strength (20 mins): Deadlift x 3 Build to 3RM Build weight across sets maintaining form Practice deadlift form, from plates if necessary     Conditioning (15 mins): 4 Rounds – 16 x KB Snatch 24/16 16/12 12/8 8 x Ring MU Supinated pull up + press ups RR + press ups

Thursday 30th March

Strength/Skill (20 minutes): 15 RM OH Squat Last chance to max out on the 15RM OH Squat 5 x OH Squat building up weight Mobility and practice OH Squat technique     Conditioning (20 minutes): AMRAP 15 30 x Wall Balls 9/6 6/5 5/3 30 x Burpees 20 x Box Jumps 24/20 20/plates step ups

Wednesday 29th March

Strength (20 mins): 20 mins to build to 3RM power Clean Build weight across sets to max 3RM whilst keeping perfect technique Practice power clean technique Hang power clean if cannot maintain neutral spine from floor     Conditioning (15 mins): EMOM 12 1 – Ring rows feet elevated x 8 Ring rows   Ring […]

Tuesday 28th March

Strength (15 mins): Dead Stop front Squat Build to 1RM *Aim for heavier than previously     Conditioning (20 mins): For time, in pairs – 20 x Burpees (together) 30 x strict pull ups 40 x Push press 40/30   35/25 25/20 50 x Back Squat (same bar) 40 x Push Jerk (same bar) 30 […]

Monday 27th March

Conditioning (25 minutes): CrossFit Open 17.5 re-run OR Strength (20 minutes): Max effort pull ups 5 sets – KB Swing x 20 s/s 50% of max effort pull ups     Conditioning (15 minutes): 5 RFT: 20 x cal ski erg/row 20 x KB C+J 32/24 24/16 16/12

Sunday 26th March

Strength (20 mins): Every 2 mins for 20 mins Snatch + Hang Snatch   Conditioning: 3 Rounds For time – 24 x DB Snatch 22.5/15 17.5/12.5 10/7.5 12 x T2B K2E HK

Saturday 25th March

CrosssFit open 17.5!!!   *Don’t forget end of open party + after party tonight!!!!

Friday 24th March

Strength: 4 sets- Good mornings x 6-8 reps s/s Plank x 60 seconds (add weight plate to make harder)   Conditioning (15 mins): AMRAP 12 10 x Right arm KB swings 24/16 16/12 12/8 10 x Burpees 10 x Left arm KB swings 24/16 16/12 12/8 10 x T2B

Thursday 23rd March

Strength/Skill (20 minutes): 4 sets: Box squats x 5 reps building weight across sets Box squats x 5 practice technique Light weight *Ensure to maintain core when on box *use plates if necessary to get correct height of 1 inch below parallel Conditioning (20 minutes): 10 – 8 – 6 – 4 – 2 Box […]