CrossFit Chester Gymnastics

Handstand Press Ups

 

Upside down shoulder taps –

work on feeling comfortable being upside down shifting weight

(if you are confident work on free standing shoulder taps)

 

Spending time pausing with your kipping handstand press ups to achieve the correct position!

CrossFit Chester 14/05/19

Warm up:

4 rounds: 30 second Handstand hold

30 double unders

10 squat jumps 

 

A. Using your 1rm Strict Press

6×3 push press  (pause overhead for 5 seconds on rep 2)

Between each set of push press 20 second hanging  L sit hold

 

B. 21-15-9 power cleans (60/42)

50 double unders & 200m run after each set of cleans 

CrossFit Chester 13/05/19

Warm up:

2 rounds: 12 PVC pipe Behind the neck jerks

10 second Rig dead hang

10 air squats

6 each arm, Upside down KB press 

 

Spend a little time warming up with behind the neck jerks ready for the overhead squats

 

A. OHS 3×5 @ 65/75/85%

Between sets of OHS 50% of your max strict pull ups

 

B. 3 Rounds For Time:

30 Wall balls

30 box jumps.

 

400m run + 30/20 Cals buy out.

 

 

CrossFit Chester 10/05/19

Warm up:

2 rounds –  1 length duck walk

10 pvc snatch balance

10 squat and reach 

10 kipping swings / rings or bar 

 

A. Front squats from a low rack. 8×1 starting at 50% of your 1rm 

 

B. 2 rounds for time:

12 Squat snatches (50/35)

6 Bar muscle ups

100 double unders 

CrossFit Chester 09/05/19

A. Sumo Deadlifts:

4X8 Sumo deadlifts with a 60 second hip thrust hold after each set.

 

B. Find your max strict pull ups (remember for next Monday)

 

C. AMRAP 11:
16 box jump overs (24”)
300/250m row
5 clean and jerks (70/45)

CrossFit Chester Gymnastics

A. Pull up practice

Work on tight hand grip in your kipping swings

Include an aggressive back swing!

 

Work on the pull to the bar and hard push away to link your kips.

 

If you can progress to a chest to bar work on linking reps (3×6)

CrossFit Chester 08/05/19

Partner workout

42-30-18

Thrusters (40/30)

Pull ups 

STOH 

 

4 rounds:

1 round is completed when both partners have completed both movements 

Partner 1 starts with:  20 KB Reverse lunges (32/24) 

Partner 2 starts with:  10 burpees

You must make sure all reps have been completed before changing movements.

rest 2 minutes

4 rounds:

Partner 1: Does 20 KBS

Partner 2: Does 30 wall balls 

 

CrossFit Chester 07/05/19

200m row then 2 rounds 10 DB Floor press – 10 Upside down KB press – 10 Sotts press – 6 Snatch balance

 

A. OHS 1RM testing

 

B. 4 rounds – 15 power snatches (25/35) 10 toes to bar

CrossFit Chester 07/05/19

3 rounds:

Rounds 1 & 2 with PVC Pipe, Round 3 with a barbell: 

12 KB Floor press – 12 Upside down KB press – Sotts press – Snatch balance

A. OHS 1RM testing

B. 4 rounds – 15 power snatches (25/35) 10 toes to bar

CrossFit Chester 03/05/19

A. Deadlifts

With a 15 minute rolling clock:

0-5 minutes to complete: 3 @70%, 3 @75%, 2@ 80%

5-10 minutes to complete: 21 HSPU – 15 C2B pull ups – 9 HSPU 

10-15 minutes to complete: 3 @75%, 3 @80%, 2 @85% 5 minutes to complete 

 

B. 2 rounds : 30 hollow rocks, 30 back extensions, 5 strict toes to bar, 30 second hollow hold, 30 second back extension hold.