Oct 17th – Deadlift Day
LIFT
Deadlift 3 x 5 – By feel, build to a heavy set of 3 for the day.
WORKOUT
For Time:
50 Strict press 20/15/7kgThen 600m Run
THROWBACK THURSDAY
Ash and her Kettlebell last October, a bit different now 🙂
Oct 16 – Humpday is Bench day
LIFT
Bench Press 5 x 5 – By feel build to a heavy set of 5 for the day.
WORKOUT
4 Min AMRAP8 Power Cleans Performance: 50/35kg Fitness:30/20kg8 Box Jump overs Performance: 24/20″ Fitness: Step Overs Ok
Immediately into:
4 Min AMRAP8 Front Squats Performance: 50/35kg Fitness: 30/20kg8 Box jumps Performance: 24/20″ Fitness: Step Ups Ok
MaD MEMBER BENEFITS
Oct 15th – Twenties Tuesday
LIFT
Front Squat 3 x 5 – By feel build to a heavy set of 3 for the day.
WORKOUT
12 Min Chipper20 Wall Balls 9/6/4kg to 10/9/9’20 TTB / Knee Raises20 DUs / 40 Singles20 TTB / Knee Raises20 Sit Ups20 TTB / Knee Raises20 Push ups / Negative20TTB / Knee Raises20 HSPU / HR Push Ups20 TTB / Knee raises […]
Oct 14th – By 5 Thrusters and 8 Min EMOM
LIFT
Thruster 5 x 5 – By feel, build to a heavy set of 5 for the day.
WORKOUT
8 Min EMOM 6 Snatch Performance: 30/20kg Fitness: 20/15kg 6 Bar Facing Burpee
ALTERNATE WORKOUT IF YOU DID 20.1
Performance8 Min EMOMODD 8 Deadlifts 100/70kgEVEN 16 WBS 20/14# to 10/9’
Fitness8 Min EMOMODD 8 Deadlifts 70/50kgEVEN 12 WBS 14/10# to 9′
BENCHMARK TRAINING
Girl – “Eva”
5 Rounds for […]
Oct 13th – Sunday Strength Session
10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
About Egypt’s Weightlifting Suspension for Drugs
“But not everyone […]
Oct 12 – CFG Open 20.1
WORKOUT
Open 20.1
10 rounds for time of:8 ground-to-overheads, 43kg/29kg10 bar-facing burpees
Time cap: 15 minutes
Other scaling options for Rx are at the gym.
Other options
10 rounds for time of:8 ground-to-overheads, you pick the weight10 bar-facing burpees
NO Time cap.
Another option
Partner 20 Min AMRAP of:8 ground-to-overheads, you choose the weight.10 bar-facing burpees
Share the work, 1 working at a time.
EVENTS
FREE CROSSFIT CLASS – Sat November […]
Oct 11 – Jerk Day :-)
LIFT
Push Jerk 5 x 5 – By feel, build to a heavy set of 5 for the day.
WORKOUT
3 Rounds For Time Performance 100m Farmers Carry 24/16kg KB 25 KB Swings 24/16kg Fitness 100m Farmer carry 20/15kg DB 25 Russian KB Swings 24/16kg
BODYCARE
Oct 10th – The Bear
WORKOUT
5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are complete range of motion.
THROWBACK THURSDAY
The Bear back in April this year.
Oct 9 – Hang Power Clean Doubles
LIFT
Hang Power Clean 2 x 8 – By feel, work up to a heavy double for the day.
WORKOUT
12 Min Alternating EMOM Performance 15 DB Cleans 20/15kg 20 DB Sit Ups Fitness 15 DB HPC 15/10kg 20 sit ups
STRENGTH
Diversify Your Training Portfolio
Relative strength, according to the American Council on Exercise, is the “amount of force generated per unit of body weight. […]
Oct 8 – Press and 9-6-3
LIFT
Press 3 x 5 – By feel, build to a heavy set of 3 for the day.
WORKOUT
10 Min AMRAP Performance 9 Hang Power Clean 60/40kg 6 Hand Stand Push Up 3 Bar Muscle Up Fitness 9 HPC 40/30kg 6 Dive Bomber Push Ups 3 Pull Ups / Jumping / Banded
BASICS