Workout of the Day
Sunday Runday Warm-up 2 rounds 10 alt lunge and reach 10 calf raises 10 heel drives 30s fast feet Metcon (2 Rounds for reps) For time: Run 4 miles Rest as required For Time: Run 2 miles -------------------- Scaled: Silvers: For time: Run 2 miles Rest as required For time: Run 1 miles
Team WodWarm-upMetcon3 Rounds 20 High Knees & 20 Butt kicks 10 Air Squats 5 Burpees Metcon (Time)Teams Of 3 ,For time: 1 Mile Run together Straight into 200 Synchro Air Squat Every 10 reps - 5 Synchro Burpees Step up/box jumps Straight into 300 Lunges (shared) Every 10 Reps -5 Synchro Burpees Time Cap 40 mins Sweaty Saturday! You get to grab more buddy’s this weekend for a team of 3 workout ! Today’s Wod starts off with a mile run if this is too much to start with for yourself you can cut it down to 1200m run , you are aiming to get the run between 12/15mins . The movements will depend on your team members so push each other to keep going ! There is a time cap of 40mins you should be finishing in this time . If you don’t it is your choice to continue :) If you are solo the run stays the same as does the air squats and burpee step ups . Lunges cut down to 100 reps with the burpees staying the same . Enjoy !
Friday 14th August Warm-up AMRAP 3 3 Burpees 3 High Jumps (dip to jump) 3 Tuck Jumps Metcon (AMRAP - Rounds and Reps) AMRAP 10 5x Devil's Press 10x Box Jumps / Jump Overs 15x TTKB ------------------ Scaled/Silvers: AMRAP 10 3x Devil's Press 10x Box Jumps / Jump Overs 10x TTKB "A delightful end to the working week, just 10 minutes, nothing truly terrible can last 10 minutes. 5 Devil's Press, these can be done with 1 or 2 DB, you could even do these as a burpee into an American kettlebell swing, there's a lot of scope. Please be aware that if you are not bracing your abs for the entirety of the movement, although most especially on the return from overhead, there is a very real chance all the blood in your body will go to your lower back and cause you considerable discomfort, abs people, they're there for a reason. 10 box jumps or 10 jump overs, box jump is that, can be done on the rickety box you crafted from bits of wood in a skip, the convenient decking in your bakc garden or on your stairs, jump overs will need you to set something up to jump over, obviously, something challenging but not terrifying. 15 toes to kettlebell, we you don't actually need a kettlebell, you could use a sofa, a willing partner, even a lamp post, something you can keep a tight hold on overhead whilst you're lying down, these can get a [...]
Thursday 13th August Warm-up 5 RBM 10 Air Squats 10 OH Squats with broom handle 5/side OHS 10 Sit-ups Metcon (Time) 22-16-8 Single arm OHS Tuck Crunch After every round 200m sprint -------------------- Scaled/Silvers: 22-16-8 OHS with broom stick Tuck Crunch After every round 200m sprint "Yes, yes the rep scheme is a little bit odd, but it's single arm overhead squat and 21-15-9 is an odd number and there's just something inside of me that screamed ""NO!"" You can use anything for the OHS, weighted bag, KB, DB, chubby kitty, as long as you can control the weight it's fair game. Swap arms halfway through each set, pull the shoulder blades back and down to stabilise the shoulder and remember to pop the hips back. You know tuck crunches by now right? OK good, you got this. 200m Sprint, you see that word Sprint? Get out there and go as fast as you can, lungs burning, snot running, legs on fire. " Times/Reps Adv: sub 8min Int: sub 10min Beg: sub 12min
Wednesday 12th August Warm-up 2 rounds 10x Cork Screws/side 4x alt lunge, reach and twist 10x Shoulder Taps/side Metcon 4x10/arm Seated Single Arm Z-Press 4 rounds 10x Inverse Rows 15x Side Plank Twists/side 3 rounds 5x Wall Walks (with pushup) 10x Weighted Sit-ups Finisher 3 rounds 20x Cuban Press 1min weighted plank holds "Grab a suitable weight, doesn't matter what you use as this is a strict movement so there should be very little wobble, a bag of chuckies is a good as a DB. The Z press should be performed with legs straight out in front of you, the ideas is to press the weight up without leaning back so you're going to have to brace your abs all the way through the movement. 10 per arm, 30 seconds rest once both arms are done. It's been 6 months, if you don't have a place to do your inverse rows by now there's not a lot I can do for you, broomstick between chairs, knotted towel over a door, rings in a pull up bar, if you're struggling message a coach and we'll see what we can brainstorm. The Side planks to twist, everything needs to be tight for this, make sure you hand is directly under your shoulder, pushing the floor away so that you are as high up as you can be. Reach your hand up to the sky, then slowly turn to reach your hand underneath you as far as you can. That's 1 rep, [...]
Tuesday 11th August Warm-up Tabata alt Penguin taps Tricep Kickbacs Tabata alt Fast Feet Mountain Climbers Metcon (Time) For Time: 100x Double Unders 80x alt Lunges 60x Burpees 40x Push Ups 20x Headstand to Press Scaled/Silvers: 2 rounds 100 single skips / 50 Star jumps 40x Air Squats 20x Burpees 10x Pushups 5x Plank to Pike Fast all over sweat fest this one, we're aiming for big sets, as close to unbroken as you can. Double unders should be done in less than 2 minutes, that should allow for a few seconds rest at 50 to question your life choices. The alternating lunges are unweighted so there's zero excuse for not going unbroken, you should really be pushing these as well, don't just plod through, keep them going as quickly as you can, short lunge, weight on heel, knee is above the ankle, easy day. The burpees, I know I know they suck, again with these your inclination is going to be to pace them, I see why you would do that but don't, suffer, get that heart rate up, get those lungs working, panting doesn't mean you can't go faster it's just your body getting more oxygen so that you can pick up the pace. The push ups you will have to break, small manageable sets all the way, don't go for a max set straight out of the gate because once you fail that's it, singles all the way. Finally the headstand to press, nice and slowly, [...]
Hi All,A few things on the go this week. First of all: outstanding effort in meeting up with one another in various parks around the city! The news we’ve been waiting for all week has finally been announced; we can now work with unlimited groups of 4 people per day. We are in the process of working out the details of when and where, stay tuned for details to come early this week. However, there is some sad news for us all: Khi Leonard, who has been a big part of CrossFit Glasgow for many years, leaves us this September to start an exciting new chapter of his life in New Zealand. He joined our team starting with Mobility classes, over 5 years ago and then moved into Arch 1 as a trainer 3 years ago. He has been a tremendous asset to our community and always brought such great energy, enthusiasm, sarcasm, laughter and often tears to his classes. Over the years working at CFG, he has developed as a trainer by taking on the CrossFit L2, Gymnastics course and recently has passed his CrossFit L3, held by only 1% of all CrossFit Trainers worldwide. Outstanding effort Khi! He is hoping to continue his CrossFit journey in New Zealand, we wish him the absolute best and also his wife Raz as she settles into her new Physio job . You will be missed by all. Unfortunately, due to COVID, our hands are tied at the moment for planning a big leaving [...]
Monday 10th August Warm-up 3 rounds 5 Straight arm Burpees 7 Squat Jumps Metcon (Time) 5 RFT: 15x Wallballs or DB Thrusters 10x Pull-ups or Inverse Rows ------------ Scaled/Silvers: Scaled/Silvers: 5 RFT: 10x Wallballs or DB Thrusters 10x Inverse Rows or Bent Over Rows "This is a quick little workout to get you all back into the game after a weekend of sunshine and no doubt a few social drinks! Wallballs - if you have a medball this is your time to shine, if not then DB Thrusters which can be single arm (8 one side, 7 the other) if you only have 1 DB. If you have no equipment then a loaded backpack or odd object works well or simply tuck jumps - you're welcome! Pull-ups. Find something safe to pull yourself up to if you don't have a bar, failing that get into the inverse rows with a sheet knotted and stuck into a door (triple check it is secure before you trust your body weight to it!) or there is always a bent over row with your weight/odd object. Looking for minimal rest on this wod so get to it - get sweaty and have fun!"
Sunday RundayWarm-upalt EMOM 6 odd - 30 high knees/side even - 10 burpeesMetcon (Time)Run 400m 100 Easy Run 300m 100 Easy Run 200m 100 Easy Run 100m 100 Easy rest 2 min 6 x 200m Run, 100 Easy
Saturday 8th August Warm-up 3 Rounds 20 Heel Drives 20 High Kneels 20 Back Stepping Lunges Metcon (Time) Outside In Pairs For Time: 1200m run Together 100 Burpees step ups 800m run Together 80 Burpees step ups 400m run Together 60 Burpee step ups ----------------- Scaled/Silvers: In Pairs for time: 3 rounds of: 400m run together 60 Burpee step ups It’s Team Wod day ! Yay ! Nice simple one for this week ! Running and some more burpees since I know you all love them so much , at least there is a step up in there for you . Wod should take about 20-30mins . Stick with your partner on the run , push on the burpee step ups as you will have have some rest when your partner is going . If you want to do this Wod solo keep the run and half the reps . Have fun ! Metcon (Time) In-house YGIG 20-1 Burpee Step ups ------------------- Scaled/Silvers: YGIG 15-1 Burpee Step ups
