Thursday 17th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete 4 rounds of the following for max reps:


1 Minute - Max distance handstand walk 

(4’UB=1 rep)

1 Minute rest

1 Minute - Bar muscle ups

1 Minute rest

1 Minute - Accumulate as much time in a freestanding handstand as possible

1 Minute rest

1 Minute - Triple unders

1 Minute rest


Scaled options


1 Minute max shoulder taps in wall climb or press up position 

1 Minute rest

1 Minute max strict banded pull ups / jumping bar muscle ups / banded bar muscle ups

1 Minute rest

1 Minute to accumulate as much time in a handstand at the wall with assistance or balancing at the wall

1 Minute rest

1 Minute max double / single unders

1 Minute rest


3-2-1-GO!!


Wednesday 16th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 2 minutes for 6 rounds complete:


1 Paused front squat (3 seconds)

1 Front squat 


WOD


2 rounds to complete as many reps as possible in 2 minutes on each of the following: 


Front squats 60/42.5kg

Box jump overs 24/20”

Chest to bar pull ups

Rest


Scaled options


Front squats as low as comfortably possible 20/15kg

Box jumps 12”

Jumping pull ups / Ring rows / Strict banded pull ups 


3-2-1-GO!!


Tuesday 15th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Establish a max set of strict handstand push ups


WOD


Complete 5 rounds for time of:


60 Double unders

20 Alternating arm dumbbell snatch 22.5/15kg

10 Down ups

5 Strict handstand press ups 


Scaled options 


Single unders

Alternating arm hang dumbbell snatch 10/5kg

Down ups stepping back and up

Strict press / box pike push up



3-2-1-GO!!


Monday 14th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every minute on the minute for 8 minutes complete:


2 Hang Power Snatches 


WOD


Complete 3 rounds of the following:


In 3 minutes complete:


3 rounds of:

6 Hang snatch 52.5/35kg

9 Burpees over the bar


In remaining time: Max toes to bar


Rest 3:00


Score is total number of Toes to bar across all 3 rounds. 


Scaled options


Hang snatch 20/15kg

Burpee stepping over the bar

Hanging knee raises


3-2-1-GO!!


Saturday 12th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working in same sex threes, with two athletes working at the same time complete the following for time:


100 Synchronised bar facing burpees

100 Synchronised shoulder to overhead 52.5/35kg

100 Synchronised hang power cleans 52.5/35kg

100 Synchronised deadlifts 52.5/35kg

100 Synchronised bar facing burpees

3-2-1-GO!!


Friday 11th January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


5 rounds to complete as many reps as possible in 1 minutes on each of the following:


Wall balls 9/6kg to 10/9’

Kettlebell swings 24/16kg

Devils Press 22.5/15kg

Row cals 

1 Minute Rest


Scaled options


Wall ball with a partial squat and a lower target 7/4kg

Shoulder height kettlebell swings 12/8kg

Devils press 5/2kg

Row cals 

1 Minute rest


3-2-1-GO!!