Oct 2021

CCX FRIDAY 21-10-21

CCX FRIDAY 21-10-21 WARM-UP: 10:00 Coach led Group Clean Technique Drills. Time To Load To First Lifts   STRENGTH / SKILL: – Complex –  1 Deadlift + 1 Clean + 1 Hang Clean (Full Or Power) 15:00 To Establish WORK-OUT: 15:00 AMRAP – CLEAN UP! 5 Cleans 20 Up Downs 4 Cleans 20 Up Downs […]

HYROX THURSDAY 21-10-21

HYROX THURSDAY 21-10-21 Warm-Up: 6:00 5 Cal  10 Air Squats 10 Burpees 10 Lunges   Work-Out: 12:00 AMRAP – Alt Full Rounds 8 AB Mats Or Toes To Bar 3 D Balls 8/6 Cal Ski 3:00 Recovery 12:00 AMRAP – Alt Full Rounds 8 Push-Ups 9m Burpee Broad Jumps 50m HIITMill Run 3:00 Recovery 12:00 […]

HYROX WEDNESDAY 20-10-21

HYROX WEDNESDAY 20-10-21 WARM-UP: 3 Rounds 10 Air Squats 10 Alt Lunges 10 Up Downs 10 Push-ups 10 Mountain Climbers 10 Shoulder Taps Each Shoulder   WORK-OUT: FOR TIME COMPLETE 10-20-30-40-30-20-10 Wall Balls Burpees Sit-Ups   *Starting with and then every 6:00 Complete either* 500m Run (Assault Runner) 500m Row 500m Ski 1000m Bike Erg

CCX WEDNESDAY 20-10-21 Warm-Up: 3 Rounds 10 Banded Dislocates + 10 Banded Pull-aparts 10 Banded Rows + 10 Banded Press 5 Muscle Cleans + 5 Strict Press + 5 Hang Clean & Press   Part A: Skill Development / Strength Option 1: 16:00  Min 1: Rope Climbs Or Rope Foot Grip Pull-Ups Min 2: HSPU Or […]

HYROX TUESDAY 19-10-21

HYROX TUESDAY 19-10-21 WARM-UP: 3 Rounds 10 PVC Dislocates 10 PVC OH Squats 10 Walk-Outs (No Push-Up) 10 Push-Ups 10 Step-Ups   WORK-OUT – 3 ROUNDS  25 Burpees 50/42 Cal Row + 50 D/B Hang Clean & Press 25 Burpees 50/42 Cal Bike + 50 Step-ups  20lb Med Ball / 14lb Med Ball  

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Crossfit Clitheroe