Forging Elite Fitness in Chelmsford, Essex
crossfitcm2
Friday
Picture: Head Coach Rob Manlove competing at the CrossFit Games European Regional. Finished in 15th place out of the top 48 European Regional Athletes (Top 48 out of 6000 athletes who entered the qualifiers).Front Squat
- 5-5 (3 second pause at the bottom of the squat)
- 5-5-5
- Kettle-bell Swing (24/12kg)
- Box Jumps (24/20")
- Push Press (40/25kg)
- Rest
Thursday
Video: Here's CM2 beastette Christine Cope with a very impressive set of 8 Deadlifts at 95kg. Nice tekkers girl!
Hang Power Snatch
- 5-3-3-3-3
Snatch Pull
- 5-5-5-5
A. For time:
- Run 600m
- 20 Down Ups
- 20 C2B Pullups
- Run 400m
- 15 Down Ups
- 15 C2B Pull-ups
- Run 200m
- 10 Down Ups
- 10 C2B Pullups
B. Strength Bias:
- Weighted Ring Dips 5-5-5-5-5
- Weighted Walking Lunges 10-10-10-10-10
Wednesday
Video: Milko Tokola is a beast, watch this before you come in to squat today!
Back Squat
- 5-5 @ 80%+
- 3-3-3@85%+
- 10 +reps @ 70%
A. 3 Rounds for time of:
- 15 Box Jumps (30/24")
- 20 Press-ups
- 25 Ground to Overheads (25/15kg)
B. Strength Bias Option
- 3 x 1 Power Clean + 3 Split Jerk
- 3 x 1 Power Clean + 3 Push-Press
Tuesday
Picture: Amazing weekend at the CrossFit Games European Regional in Copenhagen. Thanks to everyone who travelled out and cheered me through the wod's and offered their support in so many various ways which allowed me to focus on competing!In 20 minutes set a 3 rep max for Deadlift
'Fran' 21, 15 & 9 rep rounds for time of:- Thrusters (42.5/30kg)
- Pull-ups
Monday
Video: Posted it before and I'll post it again. Thanks to Jami at CrossFit Thames for this gem.
Clean & Jerk
- full cleans!
- 3-3-3 stay light and focus on tekkers
- 2-2-2-2 ascending weight starting at 80% of 1 RM
Clean Pulls
- 5-5-5-5-5 100-105% of 1 RM Clean
- 40 Air Squats
- 30 Kettlebell Pushpress (24/20kg) (15 right/ 15 left)
- 20 Goblet walking Lunges
- 10 T2B
- Run 400m with bumper plate (20/15kg).
Friday
Video: 130kg PB Clean & Jerk
Front Squat 5-5-5-3-3-10-10
- ascending weight for 5's and 3's then take it down for the 10's but be ambitious. The most honest set of 10 is a set of 9.
- A. Run 200m, 10 Wall-balls, max c2b pullups
- B. 10 Burpee box jumps (24/20"), max kettlebell snatches (32/16kg)
Thursday
Video: some footage of the boys doing muscle ups.
HSPU
- 3 x max reps strict
- 3 x max reps kipping
- If the sum of your kipping and stric HSPU's is less than 50 do an extra set or use the bands to make up the numbers.
- If you can't do 5 reps of strict press with 50% of your body weight do Strict Press 5-5-5-5-5 with ascending weight instead.
'Helen' 3 Rounds for time of:
- RUn 400m
- 21 Kettlebell Swings
- 12 Pull-ups
Wednesday
Video: This 85kg snatch is a great achievement by Matt Williams. Congrats buddy!
Deadlift 5-5-5-5-10
- ascending weight, until you get to the last set
21, 15 & 9 rep rounds of:
- Over-box jumps (24/20")
- T2B
- * Run 200m then perform 10 Hang Power Snatches(50/30kg) after each round.
- * Scale the snatches to a weight that you can lift without pressing out. Mark the position each rep (coaches will explain what this means).
