Thought of the Week
It was raining PB’s all last week at CFCR. Great work everyone. Even if you didn’t PB you’ve now recorded current bests that you can work all your upcoming percentages off.
This Saturday is the second match of the London Box Battles. CrossFit Hackney/ Momentum Training are hosting and we need to be there by 13:00. If you’re keen and haven’t done so hurry up and find a partner and register!
if you want to get your health and lifestyle in order and on parr with your training join us over on the FB group page to find out how you can join us for a six week lifestyle challenge.
Get involved people!
Monday 18th July
Back squat (moderate) – 4×5 at 75% e150 seconds
All percentages are based off numbers you made last week.
7 rounds for time:
10 Power Clean 40/30
10 ring dips
Suggested timing: before class
i) Clean and jerk (technical)
1 clean pull. 1 low hang clean. 1 jerk.
6×1 start at 90% add weight by feel. E2mins
ii) Front Squat – 4×4/80-85%
Tuesday 19th July
3 rounds EMOM
1. 5 bridge press ups
2. Lever holds (30sec)
3. NTW holds (30sec)
12 minute AMRAP
10 clusters 40/30
50 double unders
Suggested timing: before or after class
5 min AMRAP
6 STOH 40/30
9 pull ups
Wednesday 20th July
3 rounds with 1 minute rest in between
21 wall balls
15 pull ups
21 box jumps
Deadlift (volume)- 3×8/ 70%
(c) Assistance Work
100 barbell curls
100 narrow grip floor press 20/15
Thursday 21st July
Gymnastics, Skills & Mobility
(a) Movement Practice
Strict Muscle Up and Handstand Hold
False grip prep work and shoulder mobility
(a1) 9 minute alternating EMOM
1: Bottom ring support holds
2: NTW handstand holds
3: False grip hangs (rings or bar)
(a2) Standing/ banded/ box assisted ring muscle ups
(a3) handstand kick up practice
(B1) Strict Muscle Ups (or regress to your level- standing/box/band)
(b2) Free Hamdstand practice
Row / bike / air bike for 40 minutes (or use some combination thereof)
This should be an EASY effort. When you’re finished, you should be able to have a conversation straight away. The idea is just to increase blood flow and cardiac output to help recovery and provide a low level cardiovascular stimulus.
Friday 22nd July
(a) Snatch (technical)
Snatch pull. Low Hang snatch. Snatch
6×1.1.1. Start at 70% add weight by feel.
Overhead squat (Intensity) – 4×3 ascending
Row / run (alternate)
400m/ 300m/ 200m/ 100m rest 1min after run
Saturday 23rd July