CrossFit Chipping Norton Gym

24/05

Scott — Fri, 24 May 2013 01:50:01 +0000

GROUP A
A. Strict Press. Push Press. Split Jerk; 1.1.1; x5, rest 2 min
B. Back Squat @ 20×1; 2-3 reps; x4, rest 2-3 min – NO FAILS!
C. DB Split Squat; AMRAP/leg @ OLD 6rm weight (10/04); x5, rest 60 sec

GROUP B
A. Strict Press. Push Press. Push Jerk; 1.1.1; x5, rest 2 min
B. BACK Squat @ 20×1; 8-10 reps; x5, rest 2 min
C. DB Split Squat; 10/leg; x5, rest 60-90 sec

23/05

Scott — Thu, 23 May 2013 01:49:27 +0000

6 Rounds;
30 sec KB Swing
30 sec Burpee
30 sec rest
+
rest 3 min
+
30 sec work/rest; x5
-Row
-Ride
-Shuttle Run
*rest 2 min after each 5 rounds

22/05

Scott — Wed, 22 May 2013 01:48:35 +0000

GROUP A
A. Squat Snatch. OHS; 1.2; x4, rest 90 sec – moderate
B1. Deadlift @ 22×1; 2-3 reps; x4, rest 30 sec – PERFECT FORM
B2. Supinated Bar Row @ 20×1; AMRAP; x4, rest 30 sec – chest touch bar each time
B3. DB Bench Press @ 20×0; 8-12 reps; x4, rest 60 sec
C. Powell Raise @ 3010; 8-12 reps; x4

GROUP B
A. Power Snatch. OHS; 1.2; x4, rest 90 sec – light weight
B1. Deadlift @ 32×1; 5-6 reps; x4, rest 30 sec
B2. Single Arm Ring Row @ 20×1; 8-10 reps; x4, rest 30 sec
B3. Hand Release Pushup; AMRAP; x4, rest 60 sec
C. Powell Raise @ 3010; 8-12 reps; x4

21/05

Scott — Tue, 21 May 2013 01:48:27 +0000

GROUP A
21-15-9
OHS @ 30/40kg
Burpee

GROUP B
21-15-9
Goblet squat @ 24/16kg
Burpee

+
Rest 5-8 min
+
GROUP A & B
20 min AMRAP @ easy pace
10 inch worms
1 min Double Unders (or practice)
10 Turkish get ups (total)

20/05

Scott — Mon, 20 May 2013 01:46:00 +0000

GROUP A
A. Power Clean. Squat Clean. Front Squat; 1.1.1; x5, rest 2 min – heavy as poss with good tech, no fails
B. 15-12-9-6-3
Pullup
Ring Dip
C. Row 500m
rest 90 sec
Row 500m

GROUP B
A. Power Clean. Squat Clean. Front Squat; 1.1.1; x8, rest 1-2 min – moderate, focus on technique
B. 15-12-9-6-3
Supine Bar Row (chest touch bar)
Pushup
C. Airdyne 1 min
rest 1 min
Airdyne 1 min

17/05

Scott — Fri, 17 May 2013 06:48:15 +0000

GROUP A
A. Behind Neck Split Jerk; 2 reps; x6, rest 90 sec – moderate
B1. Strict Press @ 20×1; 2 reps; x5, rest 90 sec -NO FAILS
B2. Back Squat @ 44×1; 2-3 reps; x5, rest 90 sec
C. Single Arm KB Walking Lunge; 30 reps; x5, rest 60-90 sec (change arms @ 15 reps)

GROUP B
A. Split Jerk Tech; 3 reps; x6, rest 90 sec – LIGHT
B1. Push Press @ 20×1; 5-6 reps; x5, rest 90 sec
B2. Front Squat @ 32×1; 4-5 reps; x5, rest 90 sec
C. DB Alt Leg Forward Lunge; 20 steps; x5, rest 60-90 sec

16/05

Scott — Thu, 16 May 2013 06:47:45 +0000

10 min AMRAP
10 KB Swing
10 Burpee
+
rest 3 min
+
10 min AMRAP
10 Box Jump
Row 500m
+
rest 3 min
+
10 min AMRAP
10 V-Up
50 double unders

15/05

Scott — Wed, 15 May 2013 06:47:03 +0000

GROUP A
A. Above Knee Power Snatch. Snatch Balance. OHS; 1.1.1; x4, rest 90 sec -Pause @ bottom of squat & don’t drop bar
B1. Deadlift; 1.1.1.1; x5, *10 sec rest between each rep, drop bar @ top
B2. Single Arm Ring Row @ 20×1; 8-10 reps/arm; x5, rest 30 sec
B3. DB Bench Press @ 20×0; 8-12 reps; x5, rest 60 sec
C. DB Ext Rot @ 3010; 8-12 reps; x4

GROUP B
A. Power Snatch. OHS; 1.2; x4, rest 90 sec – light weight
B1. Deadlift @ 32×1; 5-6 reps; x5, rest 30 sec
B2. Bent-Over DB Row @ 20×1; 8-10 reps; x5, rest 30 sec
B3. Hand Release Pushup; AMRAP; x5, rest 60 sec
C. DB Ext Rot @ 3010; 8-12 reps; x4

14/05

Scott — Tue, 14 May 2013 06:46:25 +0000

21-15-9
Thruster
Lateral Bar Burpee
+
Rest 5-8 min
+
10 min AMRAP
15 Box Jump
15 Air Squat
15 Situp

13/05

Scott — Mon, 13 May 2013 06:45:45 +0000

GROUP A
A. AK Power Clean. BK Power Clean. Power Clean; 1.1.1; x5, rest 60 sec
B1. Front Squat @ 20×0; 2 reps; x5, rest 30 sec
B2. Ring Dip @ 52×0; AMRAP; x5, rest 30 sec
B3. UNBROKEN Kipping Pullup; 15-20 reps; x5, rest 60 sec
C. Airdyne; 50 sec @ 95%, rest 3 min, x2

GROUP B
A. Above Knee Power Clean. Power Clean; 2.1; x6, rest 60 sec – not heavy
B1. Front Squat @ 20×0; 5-6 reps; x5, rest 30 sec
B2. Seated DB Press @ 21×1; 4-5 reps; x5, rest 30 sec
B3. Negative CHINup @ 80A1; 3-5 reps; x5, rest 60 sec
C. Row 400m, rest 3 min, x2