Please remember to book in for this years Xmas Throwdown as it marks 6 years of CrossFit Bournemouth, will be a fun comp with mixed abilities aimed at everyone having fun. Families welcome along to make it another special Birthday
mins for as long as possible 0 - 3
rounds 10 Front
Squats 10 CTB3 - 6
rounds 12 front
squats 12 CTB6-9
rounds 14 Front
squats 14 CTBkeep
adding 2 reps every 3 mins
6th Birthday Celebrations & Xmas social
Just to remind everyone that the 10th Dec will be a fun Throwdown for everyone to be involved in, last year we did mixed partners so will be along the same lines. There will be drinks after to celebrate Xmas and our 6th Birthday
Still space for Casa Brazil if you wanna come please let me know as we have our own side
Marston20 min AMRAP Deadlift, 1 rep10 toes-to-bars15 bar-facing burpees
To remind you all Sonny Webster will be coming on the 18th Feb 2017 for a seminar, either morning or afternoon session. He will spend 90mins with you on your Clean and Jerk then 90mins on your Snatch with some mobility drills and skills.
booking can be found via goteamup
- 25 min AMRAP 25 thrusters25 burpees25 SDHP - 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10 sec hollow hold rest 1 min
skill - muscle ups For time:50 wall-ball50 deadlifts50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
9am 82 pull ups 30 DB snatch 60 pull ups 24 DB snatch 32 pull ups 18 DB snatch 10:00 amSnatch hang power snatch + power snatch Clean and jerk hang power + power clean + Push jerk 11am 20 min amrap5 clean and jerks10 toes-to-barspartner goes
We start our next phase which is building towards the Open,
But first we need to improve your ability to cycle through barbel reps and gymnastic movements.
Lets start by retesting one of this years open work outs
Open 16.20-4 min 25 ttb 50 du 15 cleans @61/384-8 mins 13 cleans 83/528-12 min 11 cleans 102/6512-16 mins 9 cleans 124/7916-20 mins 7 cleans 142/93
32 cals Assault bike 32 Push ups 32 MB cleans 32 cal row 32 Push ups 32 MB cleans 32 cal ski 32 push ups 32 MB cleans
- In your team you need to complete the above work out as fast a possible without holding up each other 10am - Oly Snatch Deadlift + Hang Power + Squat snatch Clean Deadlift + Hang Clean + Jerk 11am Happy Birthday me 3 rounds, start every 10
mins 32 heavy wall balls 32 clean and jerks 32 T2B
- Complete each round as fast as possible within the 10 min time frame
Testing week means a reduction in volume and a increase in focus on strength progress, lets see how much progress has been made this last 4 weeks.
I just wanna say how happy I am to see you all moving so much better. Those picking up niggles hopefully over the past few weeks we as coaches have shown you why you pick up injuries. Injuries are due to over loading of joint in positions of weakness, lets focus on strengthening those joints in a position of strength.
Have a good week everyone and lets see some PBs if you fail to achieve progress come see me or one of the coaches to talk about whats holding you back.
Back Squat Find a 1rm for time 50 pull ups 3 min plank