Sep 2020

Saturday 26-9-20

Team Games 26-9-20   Warm-up 5:00 AMRAP 5 Cal 5 KB Deadlift 5 Russian Swings 5 Up Downs 5 Push-ups   Work-Out 30:00 Cap 63 Sync American Swings 36 Sync Down-ups 3k Bike Erg / 2.4 Ass Bike (Split bike up into 500m / 0.4) 42 Sync American Swings 24 Sync Down-ups 2k Bike Erg […]

Friday 25-9-20

Work-Outs 25-9-20   CCX   Warm-up 100 Banded Side Steps 50 Banded Good Mornings 25 Stiff Leg Deadlift (Empty Bar) Now Build To Start Load   Strength – Deadlift – 15:00 5:00 To Build To Starting Load Then Complete 3 Reps Every 2:00 *Use last weeks 5 as a guide   Work-out For Time 1-2-3-4-5-6-7-8-9-10 […]

Thursday 24-9-20

  Work-Outs 24-9-20   CCX   Warm-up 5:00 10 Step-Overs 8 Air Squats 6 Up Downs Work-out 30:00 50-40-30-20-10     ⁃Weighted box step overs     ⁃Kettlebell swings     ⁃Goblet squats     ⁃Burpees         (24kg/16kg KB) In Remaining time max rep: Dballs (YGIG)   CCHIIT (Lunch time 12:15-12:45) Warm-up: […]

Wednesday 23-9-20

  Work-Outs 23-9-20   CCX   Warm-up 8:00 10/8 Cal Bike 10 Push-ups 10 Lunges 10 Banded Dislocates 10 Strict Press   Strength 15:00 Push Press 5:00 Build To Staring Load Then lift every 2:00 3/3/3/3/3   Work-out 10:00 AMRAP 50/42 Cal Bike 50 Head Touch Push-ups 50 Push Press 40/29 50 HSPU / Box […]

Tuesday 22-9-20

  Work-Outs 22-9-20   CCX   Warm-up: 10:00 20 Banded Pull Apart 20 Banded Dislocates 10 Muscle Clean 10 Cal 10 Power Clean 5 D/B Deadlift Each Arm 5 D/B Snatch Each Arm Remaining time build to work-out load   Work-out: 30:00 Cap 60/50 Cal + 60 Alt D/B Snatch 50 Bar Over Burpees + […]

Crossfit Clitheroe