A: 30 GTOH 60/40kg
Complete 6 bar jump burpees after every 6 reps – finish with 6 bar jump burpees.
Feet should be firmly together during the burpees and the jumps over the bar should be two footed.
B: 3-3-3-3-3 Front squats
Female athletes should complete section A prior to the squats while the Males do the opposite.
Tonight Jonny Kilpatrick of Physio Effect will be running a mobility session in place of the 19.15 WOD.
We will be closed this Friday in order to maintain our equipment and facility in order to keep it running as one of the UK’s premium CrossFit boxes.
Team Linda
As a thank you for your patience during the routine maintenance of our kit and facility, CrossFit Glasgow will be running a version of the Hybrid Athletics ‘Team Linda’ competition on Sunday. Organise yourselves into teams of 3 and prepare for a rough one.
Linda (AKA the 3 Bars of Death)
10-1
Bench Press (100% BW)
Clean (75%BW)
Deadlift (150%BW)
Teams will weigh in at 9am. We will total the combined weight of the 3 team members and then average them. The barbells will be set according to the average weight. For example…Athlete A is 78kg. Athlete B is 82kg. Athlete C is 87kg. The bars will be set up at the team’s average weight…83kg. Squat Clean will be 62kg, Bench will be 83kg, Deadlift will be 125kg.
Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go… each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the WOD. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.
No athlete can continue on until they have all completed the set number of reps: you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.
Squat Cleans ONLY!!!!
Men may go RX…average of their weight or have the option to scale to 75% on the bench. Women have the option of going RX+ (100% of their team’s average weight), Rx (66% of the team’s average weight) or they can scale the bench to 40% of the team’s average weight.Competitors awaiting their heat will act as judges and spotters for the bench press.
We have made this as open as possible for all to participate and it should be a blast. Please join us for our first ever “Team Linda” competition.
Our thanks to Rob Orlando and Hybrid Athletics for the concept.