Monday 27th August 2018
Bank Holiday Opening Hours
Please note we will be open the following times today:
10-11am Team WOD
11-1pm Open Gym
4-6pm Open Gym
6-7pm Team WOD
Today's Training
CrossFit @ 10am
Bank Holiday Team WOD
In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike:
Run 1800m
90 DB Thrusters 2 x 20/15kg
90 Burpees over the DBs
90 Sandbag Lunges 30/22.5kg
- Score is total calories accumulated on the Row/Ski/Assault Bike.
- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.
- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.
- Scaling options available on all exercises as normal.
Bank Holiday Met Con @ 6pm
Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.
Barbell Club
Depth Jump - Max height from low box
15mins:
High Hang Snatch + Hang Snatch x2 @70-85%
Hang Snatch Pull 4x3 @80-90%
Strength Training
Bench Press - Build to a 5RM for the day
3 x 3 @ 90% of above
3 sets:
Single Arm Landmine Press x 6 each arm
Pendlay Row x 10 reps each arm
Rest 60 seconds between exercises
EMOM8:
1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups
