Tuesday 19th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Part A


Complete as many rounds as possible in 7 minutes of:


8 Deadlifts 100/70kg

4 Strict handstand press ups


Rest 5 minutes


Part B


Complete as many rounds as possible in 7 minutes of:


8 Dumbbell cleans 22.5/15kg

4 ‘L’ sit pull ups


3-2-1-GO!!


Monday 18th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every minute on the minute for 8 minutes complete:


1 Squat snatch

1 Hang squat snatch 

1 Overhead Squat


WOD


Every 3 minutes for 12 minutes complete as many reps as possible of:


10 Alternating Dumbbell snatches 22.5/15kg

10 Burpees over the dumbbell


Rd1 - Max Wall climbs

Rd2 - Max Triple unders

Rd3 - Max Handstand balance 

Rd4 - Max Power Snatches 60/42.5kg


3-2-1-GO!!


Friday 15th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete as many rounds as possible in 7 minutes of:


CrossFit Open WOD - 16.3


10 Power Snatches 35/25kg

3 Bar muscle ups


Rest 5 minutes 


Complete as many rounds as possible in 7 minutes of:


10 Burpee box jump overs 24/20”

3 Devils Press 22.5/15kg


Scaled Options


Hang Power Snatch 17.5/12.5kg

Strict banded pull ups / temporary bar pull ups / jumping pull ups

Burpee box step overs 20/12”

Devils press 5/2.5kg


3-2-1-GO!!


Thursday 14th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working for 3 minutes and resting for 3 minutes for a total of 5 rounds, complete:


20 Wall balls 9/6kg to 10/9’

20 Dumbbell hang clean and jerks 22.5/15kg (10 each arm)

In remaining time complete as many reps as possible of:

Round 1 - Triple unders

Round 2 - Handstand walk 4’ = 1 rep

Round 3 - GHD Sit ups

Round 4 - Single arm overhead walking lunge steps 22.5/15kg

Round 5 - Legless rope climbs from seated ‘L’ sit start 11.5/10.5’


Scaled Options


10 Wall balls 4/2kg to 9/8’’

10 Dumbbell hang clean and jerks 10/5kg (5 each arm)

In remaining time complete as many reps as possible of:

Round 1 - Single/Double unders

Round 2 - Shoulder taps from wall climb or press up position

Round 3 - Abmat Sit ups

Round 4 - Walking lunge steps 

Round 5 - Strict banded pull ups / horizontal to vertical rope pull ups / leg assisted rope climbs



3-2-1-GO!!


Wednesday 13th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 2 minutes for 6 rounds complete:


2 Paused front squats (3 seconds)

3 Front squats


This is the last week before we test your 1 rep max front squat on Wednesday 20th Feb.


WOD


Work for 2 minutes and rest for 2 minutes for 14 minutes (4 rounds), to accumulate as many rounds as possible of:


15 Goblet squats 24/16kg

12 Down ups

9 Chest to bar pull ups


Scaled Options


Goblet squats 8/4kg

Down ups stepping in and out instead of jumping 

Strict banded pull ups / temporary bar pull ups / jumping pull ups


3-2-1-GO!!


Tuesday 12th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Every 4 minutes for 4 rounds complete:


400m Run with 15/10kg plate 

25 Plate Ground to overhead 15/10kg


Every 4 minutes for 4 rounds complete:


25 Plate Ground to overhead 15/10kg

400m Run


Scaled options


Reduce the run to a comfortable distance and walk some of it if you need to.

You can also reduce the reps and the weight of the ground to overhead to allow you to complete each round under 2:30 allowing you a 1:30 rest

E.g.

200m run

15 Ground to overheads with 10/5kg


3-2-1-GO!!


Monday 11th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Build to a heavy 1 rep max Clean and Jerk


WOD


CrossFit Cheltenham Mixed Sex Pairs WOD 1


On a running clock of 8 minutes complete the following 2 parts:


Part A


Team Grace - Complete the following for time:


60 Clean and Jerks (You choose the weight)


Time cap 4 minutes


The first 30 reps must be alternating then the remaining 30 can be performed in any order by either athlete.

Teams can work at the same time but only one athlete can have the bar overhead at any time, so you need to try and perfectly synchronise your reps so when one bar is overhead the other is just being pulled off the floor.


Part B


4 minutes for both athletes to establish a 1 rep max clean and jerk


You can load your barbells as soon as you finish Part A


Scaled options


Reduced weight and possibly working from a hang if needed in order to perfect technique.


Part A:

If you are new, you probably don't have a previous Grace time/weight so it will be hard to choose a weight to use with a partner allowing you to synchronise your reps. So instead of alternating with a partner, you may choose just work your way through 30 reps along side your partner. Then if you can assist each other at the end with any incomplete reps you can do. 

Part B:

Instead of maxing out on weight, have a greater focus on perfecting your clean and jerk and ensuring you move correctly and safely when tired.


3-2-1-GO!!