CrossFit Cheltenham WOD
Skill / Strength
Establish a 1 rep max Front squat
WOD
Complete the following for time:
250m Row
3-2-1-GO!!
WODs
Workouts of the Day
Skill / Strength
Establish a 1 rep max Front squat
WOD
Complete the following for time:
250m Row
3-2-1-GO!!
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!!
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!!
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!!
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!!
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!!
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!!