Wednesday 6th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 2 minutes for 6 rounds complete:


2 Paused front squats (3 seconds)

2 Front squats


WOD


Complete as many reps as possible in 11 minutes of:


75 Over bar burpees

Max hang clean and jerks in remaining time 42.5/30kg


Scaled options


Goblet Squat instead of front squat working on squat technique 

Reduce the amount to burpees to an achievable number to allow you to finish around 7 minutes

Reduced weight on clean and jerk to a weight you can move very easily and quickly


3-2-1-GO!!


Tuesday 5th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete as many rounds as possible in 8 minutes of:


2 Deadlifts 120/80kg

12 Box jumps 30/24”

4 Deadlifts 120/80kg

12 Box jumps 30/24”

6 Deadlifts120/80kg

12 Box jumps 30/24”

8 Deadlifts 120/80kg

12 Box jumps 30/24”


10,12,14... etc


Rest 4 minutes 


Complete as many rounds as possible in 8 minutes of:


2 Handstand push ups

12 Knees to elbows

4 Handstand push ups

12 Knees to elbows

6 Handstand push ups

12 Knees to elbows

8 Handstand push ups

12 Knees to elbows


10,12,14... etc


Scaled options


30/20kg deadlift working on technique 

Box jumps to 20/12” or step ups if you can’t jump at all, to any height

Pike press ups / press ups from box or shoulder press

Hanging knee raises / toes to a target that allows you to string the reps together


3-2-1-GO!!


Monday 4th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working for 1:30 and resting for 1:30 for a total of 10 rounds, accumulate as many rounds as possible of:


50 Double unders

15 Thrusters 52.5/35kg

9 Chest to bar pull ups


Scaled options


50 Single skips

Thrusters 17.5/12.5kg scale the depth of the squat if needed

Jumping / banded / seated pull ups


3-2-1-GO!!


Sunday 3rd February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Establish a 1 rep max deficit handstand push up


WOD


Complete 5 rounds for time of:


9 Handstand push ups

200m Run

15 Toes to bar

200m Run

21 Dumbbell Snatches 22.5/15kg

200m Run


Time cap - 30 minutes


Scaled options


Push ups, box push ups, dumbbell press

100m run, bike

Knee raises, sit ups

5/2kg Dumbbell snatch


3-2-1-GO!!


Saturday 2nd February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working in same sex threes with only one person working at a time, complete:


150/120 cal Row/Bike

100 Box jump overs 24/20”

75 Power Snatches 42.5/30kg

20 Rope climbs

75 Power Snatches 42.5/30kg

100 Box jump overs 24/20”

150/120 cal Row/Bike


Scaled options


Box step overs

Reduce weight on Snatch 

Rope climbs to standing


3-2-1-GO!!


Friday 1st February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every minute on the minute for 8 minutes complete:


1 Hang squat snatch + 1 Overhead Squat 


WOD


Complete for time:


15 Overhead squats 60/42.5kg

15 Muscle ups

400m Run

12 Overhead squats 60/42.5kg

12 Muscle ups

400m Run

9 Overhead squats 60/42.5kg

9 Muscle ups

400 Run


Scaled options


Hang Power Snatch and overhead squat to manageable depth


Overhead Squat to comfortable depth, front squat or goblet squat 

Banded pull ups / muscle ups, temporary bar jumping pull ups / jumping muscle ups

(It’s crucial that you keep developing both strict strength and muscle up transition technique to eventually perform your first muscle up)


3-2-1-GO!!


Thursday 31st January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Every minute on the minute for 24 minutes complete:


Minute 1 - 20/14 cal Row

Minute 2 - 20 Kettlebell swings 24/16kg

Minute 3 - Max Burpee box jump overs 24/20”

Minute 4 - Rest


Scaled options


Reduce calories on row finishing in 30 - 45 seconds

Russian Kettlebell swings 8/4kg

Step the Burpee and set yourself a height you can manage to jump to unless you are injured - Jumping just 4” is more beneficial in developing your jumping than stepping 20”.


3-2-1-GO!!