CrossFit Chester

Warm up:

2 rounds:

20 pull a parts

15 face pulls

10 chest flys

A. Pull up progressions

The class will be split into 2 groups

1: Kipping pull up work and maintaining solid positioning throughout reps

2: Those who have mastered kipping pull ups and want to work on butterfly pull ups (you need the first kip and to be able to do 8 reps min before working on this skill)

group at a time you’ll have 9 minutes each working on this skill

whilst waiting the other group will be on the machines – every 30 calories complete you must do 50 double unders or 100 single unders.

B. 21-15-9

Wall balls

Machine Cals

10 rounds total! 

Burpee broad jump relays (YGIG)

using the 25m marker to burpee broad jump into a 25m sprint back to your partner.

1k run together (start of the bridge, just after the CAFE) 

5 rounds: 

(Reps all split) 

20 Pistols 

20 Chest to bar pull ups 

20 DB (ideally 2 @ 22.5/15) squat cleans 

A. Power Snatches

work on the power snatch technique – remember movement efficiency is paramount.

Spend 10 minutes with the snatch complex* then 10 minutes building to a heavy power snatch.

*COMPLEX:

1 snatch deadlift + 1 pausing (3 seconds) low hang snatch pull + 1 high hang snatch high pull + 1 hang power snatch + 1 power snatch

B. 4 sets:

AMRAP 2 rest 1 minute

6 Thrusters (40/30)

12 box jumps (30/24)

Toes to bar drills and kipping drills 

0-10

Warm up: 

2 rounds: 

12 hollow rocks 

6 walk outs 

12 PGTOH

A. Complex 

1 clean and jerk 

2 front squats 

1 clean and jerk 

2 front squats 

B. 3 rounds: (time cap 8)

12 Clean and Jerks (40/30) 

9 Burpees 

6 Toes to bar/ Sit ups 

3 pull ups 

In pairs 

120 KBS 

– every swap 200m weighted run YGIG

160 wall balls 

• every swap 200m weighted run YGIG

120 weighted box step overs 

• every 20 completed, 10 synchro down ups 

AMRAP until the end: 

12 burpees 

24 KB single arm swings 

36 KB STOH 

48 double unders 

600m run 

Team 1: AMRAP 8

12 pistols

12 double DB squats

12 burpees

Team 2: 120/100 machine calories

Rest 5 minutes Then switch with your partner.

Endurance:

0-10

5 rounds:

15 burpees

50m shuttle

time remaining max distance on machines!

on minute 15, 25 and 35

1 mile run – rest after every run

CF class:

4 rounds: AMRAP 2 rest 1

1. 14 HSPU
2. 14 clusters

4 rounds: AMRAP 2 rest 1

1. Overhead lunging walk 50m
2. HSW

4 rounds: AMRAP 2 rest 1

1. 16 DB snatches
2. 50 double unders