Week 5 July + Week 1 August

July Announcements

I will be away from Thursday 30th July to 4th August on the Gym Jones Foundation Seminar at Salt Lake City. While I am away my 3 coaches Alistair, Jamie and Chris will  be looking after you!  Will be back coaching 5th August!

 

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 27/07/15

6 rounds

10 Goblet squats

12 Jumping lunges

4 Jump squats

 

 

Tuesday 28/07/15

 

8rounds

4 hspu

6 strict pullups

3 athletic burpees

 

 

Wednesday 29/07/15

4 rounds

10 deadlift 100/60kg

20 pressups

400m run

 

 

Thursday 30/07/15

Bar hangs

7x

5sec top

5sec bottom

5sec bottom

30sec rest

 

10 min toes to bar kipping practice

 

Wall facing handstand holds

Beginners- one step back and hold for 20secs x5

Advanced – bend arms slightly to do a partial pressup 5reps x5

 

 

 

 

Optional conditioning wod

10>1

Burpee box jump over

Between each set do 5 toes to bar

 

 

Friday 31/07/15

Plyo – lower

4×2 rebound broad jumps

Rest 20secs between sets

 

 

5 rounds

7 squat cleans 75/45kg

7 bar over burpees

2min rest

 

 

Saturday 01/08/15

I GO YOU GO The seven,

Partner does a round then you do a round

 

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

http://www.crossfit.com/mt-archive2/005450.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3/08/15

5 rounds

1 full clean 60/35kg

2 front squats

8 front rack lunges

 

 

4/08/15

3 rounds

20 toes to bar

30 burpees

 

 

05/08/15

4rounds

15 overhead squats

400m run

 

 

6/08/15 – Gymnastics Thursday

Handstand pressup work

Spend 10 mins inverted

Work bear crawl handstand progression

Negative reps

Use abmats to reduce ROM for full attempts

 

5x

20sec hollow rock hold

20sec superman

20sec iron man

1min rest

 

10min kipping practice work for toes to bar

 

Optional conditioning wod

5rounds

20 swings

10 knees to elbows

100m run

 

7/08/15

Plyo

Manual resistance hamstrings

5x3reps

Partner up and feel the burn

 

Interval workout

2min on 1min offx5

2 thruster 40/30kg

3 bar over burpees

 

 

8/08/15

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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