CrossFit Chester

Warm up:

10 ring rows

ring dip hold

10 barbell hip thrusts

10 barbell squat jumps

 

A. Back squats 8×2 @ 80%

B. Elizabeth

21-15-9

squat cleans (60/40)

ring dips

Narrow grip overhead squat work

 

A. 4 Snatch grip deadlifts 2 Snatch high pulls – reset after the deadlifts into the pulls

the aim is to hit 100% of your snatch  over 5 sets

 

B. 10 rounds

10 Thrusters (40/30)

30 Double unders

3 sets:

12 Sumo deadlifts @50-55% of your DL

4 reps strict press @80%

 

B. 10 minutes handstand walking practice

 

C. For time:

5 wall walks

20 Burpees to target

200 Double unders

3 rope climbs

Cossack squats warm up

 

A. Snatch drills

DO NOT WORK ABOVE 60%

3 snatch pulls + 1 power Snatch + 1 Snatch balance

 

B. For time

30 air squats

40 press ups

50 sit ups

60 walking lunges

 

C. Max effort plank finisher into 50 med ball Russian twists

Begin with 100 calories

Round for round x10
10 Deadlifts 5 hang power cleans (70/45)

Alternating movements with your Partner for 6 rounds
11 STOH
11 Burpee box jump overs
11 TOES TO BAR

On minute 20 another 100 calories

Shoulder warm up

A. Spend a few minutes on Butterfly pull up practice

B. Front squat + thruster complex

C. Because we don’t have one….

‘The CrossFit Chester Benchmark’

40/30 calorie bike

30 Thrusters (40/30)

30 pull ups

 

A quick Christmassy post:

I can’t believe I’m writing December when programming!!! This year has gone so quickly – it’s possibly been one of the best years of my life 😍. Thank you to all my amazing members for being completely and utterly fantastic and so very supportive.

A little reminder about next weekends social – we’re training at 10am so we won’t feel too bad about consuming lots of food and drinks after. Please come and join in with the festivities.

Cory’s providing twister too.

 

Back to the workout-

A. Working on a narrow grip OHS

focus on the narrow grip and hold for 3 seconds at your lowest depth

only add on weight If you’re able to hit full depth!

 

B. 5 push jerks EMOM 9 @ 65%

every 3 minutes your aim is to increase your percentage by 3%

 

C. Time cap 13

2 rounds

19 KBS (32/24)

40 Double unders

rest 2 minutes

4 rounds

6 chest to bar pull ups

20 wall balls

 

A. Deadlifts – using your 12 rep max from last week

2×9 @ 100%

If you didn’t find a 12 rep max last week then find one today instead.

 

B. In a 3 minute window

complete 16 press ups

20 squats

20 KBS (24/16)

16 Thrusters (40/30)

 

rest 1 Minute

 

In 3 Minutes as many calories as possible

 

1 Minute rest

 

3 minute amrap 20 pull ups

40 wall balls

4 rounds

20 Barbell side bends + 20 barbell hip thrusts

 

A. 60 Pistols

Work with minimal assistance.

advanced : 2 second pause at the bottom position

 

B. Every 2 minutes x6 complete

strict pull ups into strict HSPU:

6,6 – 5,5 – 4,4 – 3,3 – 2,2 – 1,1

80 Burpees over bar
60 Clean and jerks @ 60%

3 rounds
30 Wall balls
30 DB Snatch
30 Wall balls
30 OH DB Lunges

50 DB Hang clean and press
30 Sandbag squats/medball squats
50 calories