CrossFit Chester

A. 8 reps – Side bends, behind the neck presses + squat jumps x 3 sets

B. Build over 4 sets 4 Overhead Lunges

C. ??

 

 

A. OH MOBILITY

 

B. Strict press 3×5/3/1

C. 3 sets:

Linking box Russian dips x8  + Muscle up ring kips x10 

Progressing every set into a higher hip pull – then to catch position

C. For time 1000m row

Partner workout:

3 rounds of:

20 squat cleans (75/50)

60 walls balls

100 double unders

 

On to 2 rounds of:

40 deadlifts (“”)

20 devils press (22.5/15)

40 burpees over bar

1000m row

 

 

A. Starting at 50% of your max snatch – building over sets 

Every 2 minutes x 14

2 hang snatch + 1 OHS

 

B. AMRAP 8 : 8 Strict T2B + 20 hollow rocks + 20 calories

rest 2 minutes then

1 round for time

8 Strict T2B + 20 hollow rocks + 20 calories

Warm up: 20 Banded pull a parts – 5 single leg high jumps – 10 Heavy goblet squats (CHEST UPRIGHT) 

 

A. Back squats 3 x 5/3/1 @75/85/95

to finish: 30 seconds of as many reps at 65% as possible

 

B. HELEN 

3 rounds for time:

400m run

21 KBS  (24/16)

12 pull ups

 

Warm up – 2 rounds: 1 length Single leg broad jumps + 75 double unders / 150 single skips

A. 4 sets: 8 reps @ 65% of your Front Squat. Into 50ft walking overhead weighted lunges

B. Toes to bar practice or 10-9-8-7-6-5-4-3-2-1 reps

C. For time:

400m row – 20 deadlifts – 200m row – 10 deadlifts (100/70)

Warm Up

Begin with 3 rounds

Seated wall ball holds for 30 seconds

10 PVC Pipe split jerks.

100 side bends to finish

 

A. Clean and Split Jerks – Work on solid positioning – increase if the movement feels good! 

 

B. 2 rounds

On ‘0’ You have 2 minutes to complete:

21 hang cleans (70/45)

On ’2’ you have 1 minute to complete:

15 burpees over bar

On ’3’ you have 1 minute to complete:

9 HSPU

then rest 2 minutes 

 

A.  Partner Workout

AMRAP 14

(+)2,  Starting with = 4, 6, 8….(ladder reps)

OHS (60/40)

C2B pull ups

• 50m partner carry or 100m shuttle run between each set

 

Then on to:

60-50-40-30

Machine Calories

Burpee box jumps (MUST EXTEND ON BOX)

 

 

Warm up

2 rounds

Upside down KB Press (12 each arm)

20 face pulls

10 Kipping swings

 

A. Muscle up drills

Spending 90s on each position working through 3 sets

• Hips to low bar/or high bar
• Floating turnover on low bar / can then apply to high bar
• Russian box dips

B. 3 rounds for time:

• 12 toes to bar
• 200m run
• 3 bar muscle ups
• 200m run

 

 

Warm up:

Either 4 minutes of double under practice EMOM 5 Squats

or 40 doubles + 20 squats for 4 minutes

(into one length duck walk 10 seated banded press 10 negative press ups x2)

 

A. Back squats 3×3 @ 70/80/90%*

Resting for 2 minutes 30 seconds between sets.

 

B. Strict press 3×3 @ 70/80/90%*

* warm up with 3 reps until 60% then drop to doubles until you’re ready to start the first set at 70%

 

C. 8 MINUTE “Annie”

50-40-30-20-10

Double unders & Sit ups

If completed under 8 minutes, begin again