October 2012 - Crossfit Tonbridge & CrossFit TAG Sevenoaks

Wednesday 31st October

By alex|2019-10-15T18:08:48+00:00October 31st, 2012|Workout Of the Day|

Jules Deadlifting.

Strength:
Squat 5,5,3,3,1,1
L-sit 60 seconds total

Met Con:
21/15/9
Pull up
Ring dip
On finishing complete 50 double unders, start within 30 secs of finishing

CrossFit Rugby:

Strength/Speed:

Death by Shuttle – Complete as many Shuttles as you can in 66 seconds – followed by a 60 second recovery. Then with the clock running in the first minute perform 1 x Shuttle run. On minute two complete 2 x Shuttle run. Continue until you can’t complete the required number of reps in the minute.

Met Con: ‘The Beast’

16 minute AMRAP
6 KB Swings 32/24kg
6 Burpee Boxjumps
6 Wall Climbs
Then within 3 minutes of finishing complete either 66 seconds continuous, or as long as you can manage without re-gripping (max 66 seconds) deadlifts at 160/100kg.
RX’d totals will contribute to Alex’s birthday burpees.

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Tuesday 30th October

By alex|2019-10-15T18:08:48+00:00October 30th, 2012|Workout Of the Day|

The CFT comp final event:
10 deadlifts 100/70, 15 shoulder to overhead 45/30, 20 KB swings 24/16, 15 box jumps 24/20, 10 toes to bar, 15 box jumps, 20 KB swings, 15 shoulder to overhead, 10 deadlifts.

Strength:
Power Clean 3,3,3,3,3
Press 5RM

Met Con:
21 Deadlifts 100/70kg
50 Squats
21 Shoulder to overhead 60/42.5
15 Deadlifts
35 Squats
15 Shoulder to overhead
9 Deadlifts
20 Squats
9 Shoulder to overhead

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Monday 29th October

By alex|2019-10-15T18:08:48+00:00October 28th, 2012|Workout Of the Day|

Event 5 of the CFT comp:
1RM Squat

Strength/Skill:
Handstand practice 5-10mins
Front Lever x3
Back Lever x3

Met Con:
7 min AMRAP
3 Bar muscle ups
6 Handstand push ups
9 KB swings 32/24kg
rest 1 min
7 min AMRAP
5 Hang snatch 50/35kg
10 Pull ups
15 Over the box jumps 24/20″

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Sunday 28th October

By alex|2019-10-15T18:08:47+00:00October 28th, 2012|Workout Of the Day|

Open Gym:

10:00-12:00

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Saturday 27th October

By alex|2019-10-15T18:08:47+00:00October 26th, 2012|Workout Of the Day|

Event 4 from the CFT comp:
40 secs to achieve as many reps as possible of muscle ups, double unders, L-Sit (time held) & handstand push ups. 20 secs changeover between each exercise.

Strength:
OH Lunge 3×10
Strict toes to bar 3×10

Met Con:
7 rds
3 Thrusters 80kg/55kg
5 Chest to bar pull ups
7 push-ups (hand release)

For those who missed it the other day please see the news page with regards to this years Christmas do.

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Friday 26th October

By alex|2019-10-15T18:08:47+00:00October 25th, 2012|Workout Of the Day|

Open Gym:

Event 3 from the CFT comp:
Adaption of the England rugby shuttle sprint fitness test.

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Thursday 25th October

By alex|2019-10-15T18:08:47+00:00October 25th, 2012|Workout Of the Day|

Event 2 from the CFT comp:
60m farmers carry race 130/70kg

Strength:
Deadlift 5,5,3,3,1,1
Bench Press 5×5

Met Con:
3 rds
20 KB swings 32/24kg
20 Hand release push ups
20 Pull ups

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Wednesday 24th October

By alex|2019-10-15T18:08:47+00:00October 23rd, 2012|Workout Of the Day|

Event 1 from the CFT comp.
800m run / 21 OH squats 40/25 / 15 pull ups / 400m run / 21 front squats 40/25 / 15 pull ups / 200m run 21 back squats 40/25 / 15 pull ups

Strength:
Split Jerk 2,2,2,2,2
Met Con:
3 rds
15 Overhead squats 60/42.5kg
50 Double unders
Finisher:
50 sit ups

CrossFit Rugby:
Strength:
Hang Power Clean – For 10 mins complete 3 Reps @ 70% of 1RM power clean on the minute every minute

Within 4 mins of finishing complete 3 attempts at Triple Broad Jump.
Watch one here -http://www.youtube.com/watch?v=-s1OT6qmFys&feature=player_embedded

Met Con: 4 Rds for time
10 Power Snatches 45/30
10 Side to Side Cone Touches
10 Burpee Jackels 24/16kg
60secs active rest

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Tuesday 23rd October

By alex|2019-10-15T18:08:46+00:00October 22nd, 2012|Workout Of the Day|

Athlete brief on Sat’s comp.

Strength:
Front squat 5×3
Ring dip 3xmax

Met Con:
15 min AMRAP
5 Double KB clean & jerk 2x 32/20kg
20m Lunge walk 20kg/10kg
10 Pull ups

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Monday 22nd October

By alex|2013-05-02T11:55:16+00:00October 21st, 2012|Workout Of the Day|

Strength:
Clean 4×3
False grip (ring) pull ups 5×5
Dish hold 3x max

Met Con:
5 min AMRAP
Squat clean & jerk 75/50kg

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