Wednesday 27th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete the following for time:


Check in - 5 Bar muscle ups


3 rounds of:


400m Run

4 Strict chest to bar pull ups

25ft Dumbbell overhead walking lunge (Right arm) 22.5/15kg

6 Chest to bar pull ups

25ft Dumbbell overhead walking lunge (Left arm) 22.5/15kg

8 Pull ups


Check out - 5 Bar muscle ups


Scaled options


200m run (Shorten the distance to allow you to maintain a fast pace)

4 Strict banded pull ups

25ft lunge with no weigh or with a Dumbbell/kettlebell in front rack or a lighter weight overhead 

6 Banded Strict Chest to bar pull ups

Lunge as above

8 Jumping pull ups (or banded kipping if comfortable with strict)


Check in and out - Jumping or banded bar muscle ups


3-2-1-GO!!


Tuesday 26th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Build to a 5 rep max ‘touch and go’ Power Clean 


Complete a max unbroken set at 70% of above


WOD


Complete 5 rounds for time of:


30 Double unders

5 Power cleans 70/47.5kg

5 Over bar burpees


Scaled options


10 Double unders (a reduced amount allowing you to finish them under 30 seconds)

5 Power cleans 42.5/30kg (a weight that you can get unbroken)

5 Over bar burpees (try to get used to jumping the Burpee and the bar unless injured and then step, or worried about hitting the bar in which case jump a line on the mat or a lower bar) 


3-2-1-GO!!


Monday 25th February 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD - Reebok CrossFit Games Open Workout 19.1


Complete as many reps as possible in 15 minutes of:


19 Wall balls 9/6kg to 10/9’ target

19 Calorie Row


Scaled 


Complete as many reps as possible in 15 minutes of:


19 Wall balls 6/4kg to 10/9’ target

19 Calorie Row


3-2-1-GO!!


Alternative WOD for those not wanting to retest 19.1


Complete as many reps as possible in 15 minutes of:


19 Assault bike calories

19 Goblet squats 24/16kg


Saturday 23rd February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working in same teams of 3 with only one person working at a time, complete for time:


120 Power Snatches 35/25kg

120 Box Jump Overs 24/20”

15 Atlas stone lifts to chest height 80/55kg

90 Power Snatches 42.5/30kg

90 Box Jump Overs 24/20”

12 Atlas stone lifts to chest height 80/55kg

60 Power Snatches 52.5/35kg

60 Box Jump Overs 24/20”

9 Atlas stone lifts to chest height 80/55kg

30 Power Snatches 60/42.5kg

30 Box Jump Overs 24/20”

6 Atlas stone lifts to chest height 80/55kg


3-2-1-GO!!


Friday 22nd February 2019

CrossFit Cheltenham WOD


Skill / Strength


Efficiency of movements in the WOD


WOD - Reebok CrossFit Games Open Workout 19.1


Complete as many reps as possible in 15 minutes of:


19 Wall balls 9/6kg to 10/9’ target

19 Calorie Row


3-2-1-GO!!


Scaled 


Complete as many reps as possible in 15 minutes of:


19 Wall balls 6/4kg to 10/9’ target

19 Calorie Row