Repeat offender

Power cleans
3,3,3,3,3.

run 200m
10 swings
10 wallball
amrap 20 minutes

last seen 26 jan.

G.I.Jane

100 burpee pullups.

400,10,10,20x5

run 400
10 dumbell snatch per side
20 box jumps
x5

Hollows

L.O.C
Either squat if youve deadlifted or deadlift if you've squatted. 3x3 or 5x5.
El warming up to bw after her great time in the Brighton half marathon at the weekend.

Run 100
10 hollow rocks
x10

Apologies to Damo for the photo but congratulations on getting full marks on the trainers exam on the CrossFit level 1 certification (well done to K too) That means we now have 6 level one's at CFH!

3,7,12x8

deadlift
3x3 or 5x5
15-12-9 minute rest between sets

3 muscle ups
7 dumbbell push press
12 squats
amrap 8 minutes

3,5,7x15

Back squat
3x3 or 5x5

3 pullups
5 manmakers to hang power clean
7 box jump
amrap 15 mins

Sunday

Sunday saw the 21st Brighton half marathon, congratulations to our athletes who took part, it was a pleasure preparing you for this and seeing you get what you wanted.

Saturday

The olympic lifting class worked on over head sqauts and some snatch practice and a brief
5 dumbbell suitcase deadlift
5 hang power cleans
5 push press
5 front squat
10 box jumps
x5

Friday

L.o.c
Press or front squat
add long cycle 12-9-6 for press or back squat 1x15 if front squatting

Annie
50 double unders
50 situps
then in descending sets of ten.

Friday saw the last of Brett and Simon for a while, happy travels guys, see you in April.

Thursady

Either
Front squat
3x3 or 5x5 then 1 x15 back squat

Press
3x3 or 5x5

12/9/6
minutes rest inbetween sets

Fomyc
Run 100m
for the remainder of the minute as many toes to bar (or toes through rings) as possible until the end of the minute. Run 100, repeat until 50 toes to bar are completed.

Wednesday

Make up previous lift if missed, or work on gymnastic movements.

Run 300
15 wallball
15 burpees
x5

Tuesday

Deadlift
3x3 or 5x5
12-9-6
approx 70% of last set weight, rest 1 minute between sets

1 weighted pullup
3 deadhang pullup
5 kipping pullup
5 rounds, not timed, aim to increase weight on each round.

monday

Squat
3x3 or 5x5
5 ball drop
5 dumbell pressing snatch balance per side
5 vertical jump
run 100
amrap 13 mins

75's

L.o.C
Front squat or press

run 400 m
75 pressups
run 400
75 swings
run 400.

15's

L.o.C
either front squat or press.

run 300
15 dumbell snatches per side
15 box jumps
x5

800,50,50 x 3

run 800
50 situps
50 back extensions
x 3

gymnastic ring practice, muscle ups, toes through ring etc.

descend/ascend

Deadlift
3,3,3.

10,9,8,7,6,5,4,3,2,1.
kb swings
1,2,3,4,5,6,7,8,910
burpee pullups.

Cindy

5 pullups
10 pressups
15 squats
amrap 20.

The second benchmark of the week, the first being the CFT. These allow us to measure ourselves in terms of raw strength and work capacity, obviously they are very different tasks, as we programme over the next month before we retest in the early part of March, we need to consider the objectives of our work.

1. The strength portion of our training needs to be addressed and accordingly the movements we employ and supplemental movements need to be considered to ensure increased performance.
2. We need to ensure that the strength bias that we programme does not blunt our work capacity.

The task in hand is thereby to ensure both these needs can be addressed equally, whilst also attempying to control external factors, ensuring that performance can be improved upon and that the programming is relevant to our needs.

CFT

1 rep max
squat
press
deadlift
add them together= CrossFit Total.

300,15,15,5

Gymnastic work

Run 300
15 situps
15 kettlebell swings
x5