Skill/Strength
Snatch grip RDL’s
Conditioning
Death by bar jumping burpees
0-1min 3 bar jumping burpees
1-2min 6 bar jumping burpees
2-3min 9 bar jumping burpees
3-4min 12 bar jumping burpees
4-5min 15 bar jumping burpees
5-6min 18 bar jumping burpees
6-7min 21 bar jumping burpees
7-8min max effort
Skill work
Headstands
Handstands
Shoulder taps
Wall walks
Choose 1-2 to work on
Conditioning
12min amrap
5 wall walks
50 walking lunges
10 toes to bar
Then
3 x 8 dead bugs
Skill/Strength
Split jerk
2,2,2,2,2
Conditioning
3 rounds for time
20 box jump 24/20
10 single arm kettlebell swings 24/16kg
(must complete 10 swings with each arm)
10 chest to bar
2 weeks in and the pull up program is proving to be a great success. Those who have retested this week have seen great gains so much so that they have surpassed their original target. Still 4 weeks left to make further improvements.
Well done to John, Mary and Glynis who are showing the way for those who have yet still to retest this week.
I would like to commend those participating in the program for their tenacity as they have been following a specific program that requires dedication and commitment, and are now reaping the rewards.
Well done.
Strength
1RM Back squat
Conditioning
Tabata thrusters 20/15kg
8 rounds 20sec on / 10 sec rest
Strength
Pendlay row
5,5,5,5,5
Conditioning
10min amrap
5 (each arm) kettlebell clean & jerk 24/16kg
10 hand release press up
30 double unders
MindBody instructions.
When you click into MindBody, you will see CrossFit Derry, don’t worry you are in the right place!
* go to the tab that says ‘CrossFit Derry’ top right, click on it and select ‘CrossFit Coleraine’.
* if you are completely new to MindBody go to , ‘sign up!’.
* go to the right set of name boxes, ‘new to the site?’ And put in your name.
* if admin has already created an account for you your name will pop up with ‘this is me!’ Next to it. If correct click on and follow instructions.
Strength
Strict press
3,3,3,3,3
Conditioning
Done in pairs.
15 min amrap
20 push press 50/30kg
20 box jumps 24/20
20 kettle bell swings 24/16kg
Finisher
Tabata sit ups.
CrossFit Coleraine is the place to join for structured, supported and supervised training in a safe and injury free environment. Coaches Stevie and Eve are committed, caring and consistent ensuring all members are given good technique in all aspects of cf training. They enjoy seeing all members progress across all age bands from young to mature.
Strength
Front Squat
Work up to a heavy set of 3
Conditioning
3 Rounds for time of
10 Chest to bar
10 Front squat 70/50kg
10 Burpee
