News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 10th March 2019

Happy Sunday folks, there will be a fair few of us currently climbing Pen Y Fan for our first of the 'Outside the box' series. Every 6-8 weeks I am going to organise an activity that involves some form of exercise not in the gym. This time we are completing an 8 mile hike of Pen Y Fan and I've got some great ideas for future events so be sure to get involved.

We are approaching the end of this years CrossFit Open which means while you guys are still in comp mode I thought I'd organise an in-house comp for all abilities for the end of April. I will release more details over the next few weeks but I just wanted to give you a heads up.

Finally, I wanted to remind you guys that we do Weightlifting classes on Wednesdays and Sundays where we focus on variations of the Snatch and Clean and Jerk. If you're interested in improving your lifting then get involved. We also do a Strength session designed at improving your upper press / pull and gymnastics. These sessions are awesome if you're a little bit weaker up top or looking to improve on your upper body strength and gymnastics. Again these sessions are on a Sunday after the Lifting class.

Enjoy the rest of your day guys and I will see you all at the gym during the week.



Back Squats (DE-LOAD)
3x5 @RPE 7/8

5 sets;
In 90 seconds;
15 Wallball
15 Alt DB Snatch
Max OH Lunges
Rest 90s

De load week for the squats so build up to your working weight (around 70%) and complete 3x5. For the Wod if you struggle with OH lunges can scale to FR Lunges or just unweighted lunges.

Long Wod;
Accumulate 10km Run or Row (see notes)
5 sets- 1000m Run (Big loop)
1000m Row

You have to achieve 10km and can split it however you like between the rower and Running. The only rules is you have to alternate you cant just do the set distance.
50 minute time cap!

3 sets;
10 Seated DB Press
100m Heavy Farmers Carry
Rest 1:1

1- 12 Tempo Ring Rows (3s)
2- 40s Prone Plank Hold

3 rounds;
15 Toes to Bars
30 Press ups
60 Med Ball Twists @9/6

For Part A can work in pairs and have one work / one rest. Part B you will hold a plank position at the top of the press up. For the Wod you will need to break the Press ups from the beginning into manageable sets, focus on quality of movement.

Weightlifting Class

1 1/4 Front Squats
3-3-3 (Build to RPE 7/8)

Clean Pull + Hang Clean

EMOM 10;
1 rep @80% above

Not going to heavy on the 1+1/4 Squats, just using this as prep for receiving the bar in the bottom position and standing up the clean. For part B, you will be building to a Max without going to failure and then dropping the weight for your EMOM.

EMOM 10 ;
1- 5 Deadlifts (Heavy)
2- 30s High Box Jumps @30/24

10min Amrap;
5 Strict Pull ups
10 Burpees
15 KB Swings @24/20

Working at around 70-80% for Deadlifts, and no rebounding for box jumps, reset for each rep.
For the Workout

'Open Wod 4'

Will announce this workout on Thursday night when it gets released. Part A will be based on whatever the workout is.


Weightlifting Class

Muscle Snatch
3x3 (Light)

Power Snatch + Pause in Catch
3x2 (Build to Rpe 6/7)

Full Snatch with pause in Catch
Heavy Single

Snatch Pulls
3x3@105% Max

Gymnastics Strength

Weighted Pull ups
5x5 (Rest 2 mins)

3 sets;
10 SA DB Bench Press (L)
10 SA DB Bench Press (R)
15 Ring Rows
Rest 60s

12min Amrap;
5 Strict HSPU's
10 DB Renegade Rows (alt)
150m Row

This is a Pull based strength session with some Press assistance work. Cale for weighted pull ups will be pull up progressions.


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