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    • Wednesday 16-9-20

    Published on: 15 September 2020 by

    Work-outs Wednesday 16-9-20

     

    CCX-

    Warm-up:

    1:00 Banded Side Steps

    1:00 Banded Good Mornings

    1:00 Glute Bridges

    1:00 Alt Single Leg Stiff Deadlifts (No Load)

    1:00 Empty Bar Deadlift (Work Through Bar Path)

    Strength -Deadlift

    5-5-5-5-5

    5:00 To Build to first set, aim to build load each round.

    Use last weeks 7RM as a guide.

    Work-out: 10:00 Cap

    30 Ab Mats or 20 Toes To Bar

    21 Deadlifts + 21 Box Jumps / Steps

    15 Deadlifts + 15 Box Jumps / Steps

    9 Deadlifts + 21 Box Jumps / Steps

    30 Ab Mats or 20 Toes To Bar

     

    Max Loads 90/65

     

    CCHIIT (Lunch Time Session)

     

    Warm-up (No measure)

    1:00 CV

    1:00 Dips

    1:00 CV

    1:00 Squats

    1:00 CV

     

    Work-out:

    3:00 Work / 1:00 Rest x 5 Rounds

    Work=

    15 Press-ups

    10 KB SDHP

    5 KB Cleans

    *Start each round where the last finished. Score – Total Rounds And Reps

     

    CCMETCON

    A: 5 Rounds

    20 Banded Side Steps

    20 Banded Good mornings

    20 Glute Bridges

    20 Alt Lunges

     

    B: Barbell Cycling 20:00 EMOM 

    Power Snatch

    Min 1-4 = 5 Touch and go reps

    Min 5-8 = 4 Touch and go reps

    Min 9-12 = 3 Touch and go reps

    Min 13-16 = 2 Touch and go reps

    Min 17-20 = 1 Rep

     

    C: Conditioning

    50-40-30-20-10

    Double Under’s / Singles 1.5 – 1

    25-20-15-10-5

    Toes To Bar / Knees to elbow

    Crossfit Clitheroe