Well, what a great first comp in the new unit👊🏻
Massive well done to all the athletes. For many, their first feel of a CrossFit competition and they killed it🤘🏼
RX
1st: @charlieeelm95 + @imstilldannyfromtheblock
2nd: @beanjuice1 + @clancytoni
3rd: @lexierhiann + @molinadsx
SC
1st: Becky + @onesaltypotato
2nd: Phin + Gayle
3rd: @allie_warner22 + @jasonrmoore70
Also a big thank you to our judges for your help across the day.
Who’s ready for 2022…👀
5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.
10 Minutes – Warm Up / Mobility / Movement Prep
20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.
A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM
B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-
25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.
C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)
AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)
