Nov 2023
Sweat 23-11-23
Warm Up 3 min CV into 3 min AMRAP 10 pvc dislocates 10 lunges 10 walkout push ups Sweat 10mins work/ 2 mins rest x 3 600/500m Row 20m KB Walking Lunges (KB each hand) 500/400m Ski 20 KB Swings 1200/1000m Bike 20 Burpees
Published on: 24 November 2023 by Chris Templeman
CCX FRIDAY 24-11-23
CCX FRIDAY 24-11-23 WARM-UP: 5 Rounds Min 1: 6 Dislocates + 6 PVC OH Squats + 6 Up Downs Min 2: 6 Muscle Cleans + 4 Alt Barbell Lunge + 6 Push-ups WORK-OUT / STRENGTH 75 / 50 / 25 Cal Row Bench Press 60/40 – 50/34 Power Clean 60/40 – 50/34 Double […]
Published on: 23 November 2023 by Chris Templeman
HYROX THURSDAY 23-11-23
HYROX THURSDAY 23-11-23 WARM-UP: 1 min cv 1 min glute bridges 1 min cv 1 min Spider-Man reach each side 1 min cv 1 min arm crossovers WORK-OUT: IN PAIRS 13 min x 3 2 min rest A HitMill 400/300/200/100 40/30/20/10 box jump over (20 “ length ways) Amrap single db box step […]
Published on: 22 November 2023 by Chris Templeman
CCX Wednesday 22-11-23
CCX WEDNESDAY 22-11-23 WARM-UP: – 8 min AMRAP 5 walkouts with push ups 10 shoulder taps 10 PGTOH 10 plate Squats hold out infront or hold at chest 30 plate steps STRENGTH: EMOM – x 12 (6 Rounds) 1 – 5 x Strict Press 2 – 8 KB SDHP (Go Heavy) WORK-OUT: 20 […]
Published on: 21 November 2023 by Chris Templeman
Crossfit Kids 18/11/23
Warm Up 10 cal row 15 banded facepull 20 air squats Snatch Drills tall snatch 3 sets 7 reps overhead squat 3 sets 7 reps hang snatch 3 sets 7 reps Work Out 1 rope climb 500m row 10 burpee over the rower 10 dumbbell clean and jerk 5 rounds for time
Published on: 21 November 2023 by Chris Templeman