mobilise / warm up

CrossFit 3D WOD:

Run 800m
50 Kettlebell Swings, 24kg / 16kg
50 Box Jumps
Run 1 mile
50 Wall Ball
50 Pull Ups
Run 800m

mobilise / warm up

A1. Push Press 5-5-5-5; Rest 1 minute
A2. Sumo Deadlift High Pull – max reps in 30 secs; Rest 3 minutes

B. “Finisher”

AMRAP in 9 minutes of;
3 Toes to Bar
6 Jumping Lunges

Warm up / mobilise

Individual programming

CrossFit 3D WOD:

In a 10 minute window, perform as many reps of the following as possible;

kettlebell swings (24kg/16kg)
sit ups
double unders

you must complete the same number of reps of each exercise

Rest 5 minutes

In the next 10 minute window, do the same for;

1-arm dumbell split snatch (alternating arms)
press up
walking lunge steps

Stretch

Before and after photos from the ‘Bugaboo’ charity WOD on Saturday:

Keeping track:

Training is going well, you’re hitting new PBs, making improvements in your skill sets, and recovery is improving.  Or at least we hope so!  But do you really know your progress? Here’s a handy bit of kit to be including, aptly named ‘Beyond the whiteboard’ At the very least try and keep a diary of your training to monitor lifts, named workouts, goals achieved etc.  Beyond the whiteboard is specific to CrossFit, and so has appropriate sections for your record keeping.  Also take a look at this link to check out your overall CrossFit ability, and moreover, where you lack and excel relatively speaking to other areas on the same level.

Take this week to set some goals, perhaps your own or from the list of standards, and work towards them after a session, or on Thursday rest days.  Attack your set goal on the last week of September.  Everyone, post an aggressive goal to comments and we’ll review them at the end of the month.

Warm up / mobilise

CrossFit 3D WOD – Charity WOD:

“Bugaboo”

200 thrusters for time. (30kg/20kg). That is all.

Stretch

mobilise / warm up

skill work on any or all of the following;
- muscle ups
- weighted pull ups
- pull up tekkers (strict, gymnastic kip, butterfly kip)

CrossFit 3D WOD:

“Nicole”
AMRAP in 20 mins of;
Run 400m
Max Rep Pull Ups

Remember that our Bank Holiday Monday times are:

11am-12pm CrossFit
12pm-1pm Open Gym

Rest / Skills / Tekkers / Play / Strongman Day

Today also sees the launch of our Kettlebell Class at 7pm, come and learn some new moves!

Please remember that “Bugaboo” goes down this Saturday, bring along a tenner and get a healthy dose of thrusterage!

In the interests of provoking debate i would like to pose a question;

Do you think there needs to be a distinct difference in programming for those who wish to be “CrossFit’ and those that wish to compete in CrossFit competition? If so, why?