CrossFit Chester

Good Morning! Although the weather has taken a turn it won’t be too much longer and the sun will be shining yet again.

Use this time to practice skills indoors, get some organising done, and catch up on any admin or chores that’ll help take some weight off your shoulders!

If you’ve been keeping up with all of your indoor chores and activities then maybe try Yoga at 11am if you’re wanting a little more Zen!

 

A. Every 2 minutes x6

6 deadlifts

6 hang squat cleans

6 deadlifts

 

B. 3 rounds:

30 seconds of bicep curls

30 seconds rest

30 seconds overhead hold

30 seconds

1 minute or hollow rocks

8am Class then Midday intervals

 

A. Chipper.. and then some! 

 

50 double unders

50 STOH

50 double unders 

50 Front squats

50 double unders

50 Snatches

50 double unders

50 weighted lunges

Rest 1 minute when complete, then moving on to…..

3 rounds:

30 air squats

23 object swings

13 weighted down ups

 

Intervals:

You will need your own timer for the following:-

7 rounds resting 1 minute between rounds!

Each round is for time, the aim is consistency throughout.

3 HSPU/ 5 Press ups

5 burpees

7 Single arm devils press OR 10 object swings

9 SDLHP

11 single arm squat cleans

A. 4 sets:-

Tri Set:

6 Strict HSPU

12 Bent over rows

24 Split Squats (12 each leg) – weight is less important than stability!

 

B. For time:

400m run

60 burpees

400m run

Workout 5

3 rounds:

10 Pistols

10 STOH (2x 22.5/15 db) or 40/30 barbell

 

Scale:

3 rounds:

20 Air squats

10 object STOH (single arm is allowed)

A. 3x

Superset:

8 romanian deadlifts into

8 Sumo deadlift high pull

 

B. Every 3 minutes x6

40 double unders

20 burpees

10 jumping lunges

Remaning time AMRAP Goblet squats

– no there is no rest between.

Sorry I can’t be on Zoom today but I’m making the gym look extra sexy for when you return! 

 

Enjoy…..

20 rounds:

-2 Thrusters

-3 Strict handstand press ups (or 5 kipping(

-4 Weighted Squat jumps

Every 6th minute 400m run

Happy Friday beautiful bunch!!

 

E.M.O.M x 30

1: 14 pistols

2: 50 double unders

3: 14 press ups

4: 24 jumping lunges

5: 30 second plank hold

A. 2 rounds:

Testing consistency with max efforts on the  Minutes:

1 – Kipping HSPU

2 – Burpees

3 – Double unders

4 – Rest for 2 minutes

 

B. 5 rounds:

20 seconds of v sit ups

20 seconds of sit ups 

20 seconds of hollow rocks

30 seconds rest 

3 rounds:

EMOM

1: 20 hollow rocks

2: 20 sit ups

3: 30 double unders

4-13: 1 mile run

on 14 and 26 begin the rounds again.