Category: Uncategorized

Skill.

Handstand push progressions.

Conditioning.

21-15-9-6-3
Kettlebell swings 32/24kg
Burpees

** CrossFit Coleraine is hosting a ROWING WORKSHOP **
Saturday 20th June 2015
12-2pm
ONLY £10 per person and JP will be bringing lots of rowers with him so there will be plenty of rowing time.

We are committed to giving members the opportunity to develop all their skills and rowing, as the Open has highlighted, is a skill requiring attention! Love it or hate it, rowing is featuring more and more in qualifiers and competitions and we have the opportunity to take advantage of the knowledge and expertise of Jonathan Mitchell, CrossFitter, rowing competitor, coach and medal winner.

JP has over 10 years experience as a competitor – progressing from Coleraine Inst to competing at multiple world championships. This includes silver and bronze medals as a junior at the European Championships in 2008, 2009 and bronze at the World university championships in 2010. In 2011, he competed at the under 23 worlds as a lightweight sculler (competing at 72.5kg) finishing 15th, then raced a lightweight pair and finished 9th. In 2013 he competed as a heavyweight in the 4s event, again finishing 9th.

JP has Rowing Ireland level one coach qualification, coaching a local club teaching novice women and then junior rowers. He coached in Australia for 9 months competed through to national level. He currently coaches at Coleraine Inst. And is a member of the Coaches Rowing Forum.

This workshop has limited places which are secured by payment, we are very fortunate to have such a skill set at our disposal with one of our own CrossFit Coleraine members and we would encourage you to take advantage of his knowledge and experience.

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Strength.

Push press 4 x 8 @ 69%

Conditioning.

12min amrap
50 double unders
15 toes to bar
10 shoulder to overhead 70/45kg
10 front rack lunges 70/45kg

Skill.

7 sets on every 2min. Hang power clean + hang clean.

Conditioning.

8min amrap
12 box jump 24/20
6 chest to bar
3 hang power clean 80/50kg

Midline.

Dead bugs

Strength.

Back squat 4×8 @ 70%
Superset with
Tempo chin up 4×8 (tempo 2020)

Conditioning.

3rft
400m run
25 wall ball 10’/9′ 9/6kg

After rd 1 rest 1min.
After rd 2 rest 2min.

Conditioning.

20min amrap
Teams of 2

400m run
40 box jump overs 24/20
40 kettlebell push press 24/16kg
400m run
40 kettlebell swings 24/16kg
40 goblet squat with kettlebell 24/16kg

Skill.

15min build to heavy single clean.

Conditioning.

8min amrap
3 power clean 80/50kg
6 lateral bar jump burpee
12 alternating pistols

Gymnastics.

Kipping handstand push up progressions.

Conditioning.
10min ascending ladder

4 wall ball 10’/9′ 9/6kg. Add 4 reps each rd.
3 toes to bar. Add 3 reps each rd.

After each rd complete 25 double unders

Strength.

Push press 4 x 8 @ 67%

Conditioning.

10min amrap
10 hang power snatch 50/35kg
15 box jump 24/20
20 russian swings 24/16kg
200m run

Conditioning.

20min omem complete 1rd of Cindy
5 pull up
10 push up
15 air squat

If you fail omem then workout becomes an amrap