Monday 4th May
Technique Classes this week are on Weightlifting on Thurs & Sat

Warm-up
3 rounds:
30s high knees
10 face down snow angels
5 tuck jumps
Metcon (Time)

6RFT
10x Pullups / banded rows, inverted row to table/door
20x Box Jumps / Jump over object

Finisher – 5min plank hold (accumulate if required)

Scaled/Silvers:
5 RFT
10 Inverse Rows
20 Step Ups / Jump over object

Finisher – accumulate 3 min in plank hold *on knees if required to rest

And what a spicy start to your week, 6RFT just seems rude after all the beer, wine and snacks had in the sun over the weekend, but I assure you we only have your best interests at heart.
It’s been 6 weeks now so if you don’t have somewhere you can do pullups or inverse rows you’ve somewhat missed the boat. If the inverse rows are starting to feel a little too easy you can play around with raising your feet, wearing a lightly weighted rucksack or even having a massive meal beforehand, find a way to make this harder.
The box jumps are what will happen in an ideal world, I’m sure most of you, like me, got bored one day and crafted a mighty fine box out of scraps in your back garden, however for the minority that didn’t there are options. If you have a back garden and an outdoor step that could substitute at a pinch, the issue with using stairs is the increased distance you have to move backwards and forwards, this can increase your risk of decking it so if you are doing this keep the ""step box"" fairly small. If jumping up and down steps is not your back then we have another options, you can simply jump over a thing, the bigger the thing the harder, for instance you can create a hurdle with some cans and a spoon, that will be your intro jump, you can make it harder by making it higher or making it wider, either is a good option as they will both require more aggressive hip extensions and will get that heart rate up higher and higher. Play around with your options and see which ones suit you best.

For your plank hold we would like you to get into that gymnastic plank, watch the video on YouTube where Sarah will demonstrate one perfectly for you, focus on pushing up between the shoulder blades, driving them apart, keep your bum and abs squeezed painfully hard and lock out those knees. Your shoulders should be slightly in front of your wrists. We will run a clock for 5 minutes, spend as much as possible in a plank hold, anyone who manages 5min gets a lollipop 🙂