Coaches WarmUp
Strength: Deadlift
Working off a 1 RM based off your Deadlift numbers from last week (see table on noticeboard for numbers)
Formula for working out 1RM:
Weight × Reps × .0333 +...
How did you first get involved with Crossfit Solent?
I stumbled across 'The fittest on Earth' on Netflix on Christmas Day and thought I need to try this, these athletes...
Coaches WarmUp
Hero WOD:
Daniel
30 Min Time Cap
50 Pull Up
400m Run
21 Thruster (42.5/35)
800m Run
21 Thruster (42.5/35)
400m Run
50 Pull Up
Scale Pull Up and Thruster weight as needed. Thrusters we are looking for sets...
Coaches Warm Up
Strength: Press
Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers)
Formula for working out 1RM:
Weight × Reps × .0333...
Coaches Warm Up
Back Squat: Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers)
Formula for working out 1RM:
Weight × Reps ×...
Coaches Warm Up
Team WOD, teams of 3
Part A
12 mins to build to a 1RM snatch
5 mins rest
Part B
18 min AMRAP
50 partner Wall Ball
50 relay Burpee box jump over (person 1...
Coaches Warm Up
18 Min to find a 5RM Deadlift. Perform 1 set every 3 minutes.
WOD
L3
10 min ladder increasing by 1 rep a round
power snatch
OHS
WORKOUT WEIGHT IS 60% 1RM OR 6/10...
Coaches Warm Up
Accessory Work: Superset Bench/ Dumbell Bent over Row 3x10
WOD
L3
21-15-9
GTOH (70/55)
Pull Ups
30 DU after each round
L2
21-15-9
GTOH (55/40)
Pull Ups
30 DU after each round
L1
21-15-9
GTOH (40/30)
Pull Ups/Ring Row
50 SU after each round...
