“Benching solves everything!”
Bench Press:
3-3-3-3-3-3-3
Like waiting for Christmas, the Concept 2 rowers arrived from England today. We’ll have them up in the gym on Sunday.
Crossfit Ireland’s Junior program will kick off in two weeks on Tuesday, October 16th. This is a great chance to teach children proper exercise habits that will serve them immensely through life.
Three rounds for time of:
Hang Clean 60Kg, 15 reps
21 Double unders
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For fun: 5 x 100 metre sprints
For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
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Inspired by Crossfit Manchester – we’ll have additional “fun” on top of the WoD. This will mainly be skill work since the WoD should be taxing enough. So we’ll have extra exercise, like working on the Olympic Lifts with a low weight to help with technique, or gymnastics work, parkour skills.
Today we’ll play with precision jumping, i.e. jumping for distance onto a small landing area. Check out this video from Primal Fitness.
Front Squat 1-1-1-1-1-1-1 reps.
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Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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Muscle Forge Light Engineering kindly installed our Pull Up station yesterday, with Mr. Courtney sacrificing both the All Ireland final and Emerdale to complete the task. We’ve yet to secure it to the floor but the structure is solid. Now, what colour will we paint it?
3 five minute rounds of:
Mix up the exercises for a different combination for each round. Make sure you do at least 3 of the exercise you least want to do. Feel free to sub in your own exercise, just make it as explosive as possible.
To scale, drop down to 3 four minute or three minute rounds.