11th February –> 16th February 2019 Back off week/Skill Refinement for Open 19′ Note from Head coach – Week 6 of our 7 week lead up to the Open, starting next Friday! There has been some savage workouts over the last 5 weeks and it’s been awesome to see so much progress – both technically & fitness-wise. This week […]
Monday 4th –> 9th February 2019 Notes from Head Coach: This is week 5 of our 7 week block working up to the CrossFit Open which begins on the 21st Feb! Last week and this week are our most intense volume-wise. We will be having a deload week next week with much less volume, more focus on […]
Monday 28th January –> 2nd February 2019 Week 4 of a 7 week block leading up to the CrossFit Open. Monday 28th January STRENGTH: Overhead squats 8-7-6-5-3 (first 2 sets tempo @21X1) 1 second pause at the bottom of the squat for the first 2 sets. Again, 1 rep more in total then the previous week. […]
Monday 21st –> 26th January 2019 Week 3 of 7 leading up to the CrossFit Open which starts on February 21st. Cranking up the volume this week and starting to dial in the intensity ready for 5 weeks of Open workouts! Plenty of strict gymnastic work thrown in to build strength and skill on Wednesday. Hero WOD […]
Monday 14th –> 19th January 2019 Ok here we go, week 2! Building on last week with the Overhead squats and Deadlifts. Ensure you focus on moving well rather than worrying too much about how much weight is on the bar. Once we have a solid base and technique, then we can start lifting heavier. For athletes […]
Monday 7th –> 12th January 2019 Note from the Head Coach- Hi team, This is week 1 of a 7 week block leading up to the CrossFit Open (click here) which starts on the 21st February. Each day has a different focus, and the overall aim of these 7 weeks is to prepare you for The Open […]
(Duncan and Gill off on their around the World adventure, have a good one guys!) Wednesday 2nd –> Saturday 5th January 2019 Note from the Head Coach- Welcome back after Christmas and New Year. No doubt you’re feeling a little sluggish after eating too much and not enough exercise! We kick off the week here at […]
Monday Front squat 60%x3 3 second pause at bottom 70%x2 3 second pause at bottom 70%x4 80%x4 80%x4 WOD Pairs WOD 20 Minutes – Relay format 1 partner must complete a full round before switching. 40 Double unders 20 Dumbbell deadlifts 15 Dumbbell cleans 10 Dumbbell press Tuesday Snatch Every 2mins 60%x3 70%x3 […]
Monday Movements screening, We will be doing a full movement screen on all our athletes. This will really allow us to analyse how you move and areas we need to strengthen and mobilise for you. 5 RFT: Handstand Push Ups, Pull Up (Chest To Bar)s and Dumbbell Walking Lunges 5 rounds for time of: 6 […]
