Wednesday 23rd January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Every 2 minutes for 6 rounds complete:

1 Paused front squat (3 seconds)

2 Front squats

WOD

Complete 3 rounds of the following:

Complete as many reps as possible in 3 minutes of:

15 Dumbbell thrusters 22.5/15kg

15 Burpees over the dumbbells

Max Toes to bar in remaining time

Rest 3 minutes

Scaled options

Reduce the weight of the thrusters and the reps of the thrusters and the Burpee so you have around 1 minute on the toes to bar.

Choose a height for the toes to bar that allows you to string together multiple reps consecutively. Eg Chest or groin height.

3-2-1-GO!!

Tuesday 22nd January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Every minute on the minute for 8 minutes complete:

1 Hang power snatch + 1 Overhead squat 

WOD

Every 2:00 for 5 rounds complete:

9 Hang Power Snatches 42.5/30kg

12 Overhead squats 42.5/30kg

In remaining time complete as many double unders as possible 

Scaled options

EMOM

Reduce the weight and increase the reps to work on form and technique 

WOD

Reduce the weight or do kettlebell swings and goblet/air squats

3-2-1-GO!!

Monday 21st January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Establish a max set of ring muscle ups

WOD

Complete as many rounds as possible in 7 minutes of:

3 Muscle ups

7 Burpees

Rest 3 minutes 

Complete as many rounds as possible in 7 minutes of:

3 Devils Press 22.5/15kg

7 Dumbbell box step overs 22.5/15kg & 24/20”

Scaled options

Muscle up options:

Strict banded pull ups / banded ring dips

Banded kipping/Chest to bar pull ups

Banded bar muscle ups

Ring transitions and ring dip

Jumping bar muscle ups

Reduce the weight/height of the devils press and step overs 

3-2-1-GO!!

Sunday 20th January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Complete for time:

30/20 calories on the assault bike

WOD - Complete as many rounds as possible in 20 minutes of:

2 ‘D’ Ball Cleans 70/50kg

2 Rounds of ‘Cindy’:

5 Pull ups

10 Press ups

15 Air squats

200m Farmers carry 32/24kg

Scaled options

2 Med ball cleans 6/4kg

5 Jumping pull ups / Strict banded pull ups 

10 Press ups from knees / Box push ups

15 Air squats to comfortable depth

100m Farmers carry 5/2kg

3-2-1-GO!!

Saturday 19th January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Efficiency of movements in the WOD

WOD

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

2 rounds of:

30 Bar Facing Burpees

30 Hang Squat Cleans 42.5/30kg

30 Toes to Bar

30 Thrusters 42.5/30kg

400m run together

2 rounds of:

30 Bar Facing Burpees

30 Hang Squat Cleans 52.5/35kg

30 Toes to Bar

30 Thrusters 52.5/35kg

400m run together

2 rounds of:

30 Bar Facing Burpees

30 Hang Squat Cleans 60/42.5kg

30 Toes to Bar

30 Thrusters 60/42.5kg

3-2-1-GO!!

Friday 18th January 2019

CrossFit Cheltenham WOD

Skill / Strength 

Efficiency of movements in the WOD

WOD

Complete 3 rounds for time of:

30 Wall balls 9/6kg to 10/9’

30 Sumo deadlift high pulls 35/25kg

30 Box jumps 24/20”

30 Shoulder to overheads 35/25kg

800m Run

Scaled options

Complete 2 rounds for time of:

20 Wall balls squatting to a comfortable depth 4/2kg to 8/7’

20 Sumo deadlift high pulls 15/7kg

20 Box jumps 12”

20 Shoulder to overheads 15/7kg

400m Walk / jog / run

3-2-1-GO!!

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!!