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CrossFit London

Programming overview w/c 29 January 2018

WEEK 5/16
Programming for Crossfit London in Bethnal Green, E2 w/c 29th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Ring MU, TTB, push-up.
 
Saturday:
Pullups, bar MU, midline.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench.
 
FLEXIBILITY
 
Monday:
Shoulders/bridge/glutes.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest/bridge/hip flexors.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, inversions.
Level 2 – handstand hold/press, levers.
 
Wednesday:
Level 1 – midline, handstands, pullups.
Level 2 – handstand hold/press, flag.

Programming overview w/c 22 January 2018

WEEK 4/16
Programming w/c 22nd January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Clean.
 
Wednesday:
Jerk.
 
Sunday:
Clean & Jerk.
 
POWERLIFTING
 
Monday:
Bench.
 
Wednesday:
Squat.
 
Sunday:
Deadlift.
 
COMPETITION
 
Tuesday:
A. T2B; B. Thrusters; C. 18.Zero (DB snatch/burpees; bike/DUs/lunges.
 
Thursday:
A. Ring MUs; B. Clean complex; C. DB snatch, wallballs, row, HSPUs.
 
Saturday:
A. HSPUs, burpees, DUs; B. Snatch; C. Open 17.3.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-up, ring dips, midline.
 
Saturday:
Ring muscle-ups, HSPUs, static holds.
 
BARBELL STRENGTH
 
Saturday:
Squat and press.
 
FLEXIBILITY
 
Monday:
Front & side splits.
 
Wednesday:
Chest, bridge & triceps (for front rack).
 
Saturday:
Front & side splits.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, handstands, pull-ups.
Level 2 – aerial conditioning, handstand hold.
 
Wednesday:
Level 1 – midline, inversions.
Level 2 – aerial conditioning, handstand hold.

Programming overview w/c 15 January 2018

WEEK 3/16
Programming w/c 15th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Jerk.
 
Wednesday:
Clean & Jerk.
 
Sunday:
Snatch.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-up, HSPUs, ring rows.
 
Saturday:
Rop conditioning, push-ups, GWOD.
 
BARBELL STRENGTH
 
Saturday:
Deadlift and Bench.
 
FLEXIBILITY
 
Monday:
Chest, bridge & straddle.
 
Wednesday:
Front & side splits.
 
Saturday:
Shoulders, bridge & back-bend strength.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – mid, inversions.
Level 2 – HSW, HSPU, flag.
 
Wednesday:
Level 1 – mid, HS, push-ups.
Level 2 – HSW, HSPU, levers.
 

Programming overview w/c 8 January 2018


WEEK 2/16
Programming w/c 8th January 2018
ANNOUNCEMENTS
If you didn’t see Luke’s post last week, you’ll be seeing the face of Mike Lee around the gym a lot over the coming year. He’s the new CEO of CFLDN and will be running the businesses at CrossFit London and CrossFit SE11, seeing us through the move to the new gym and beyond. He’ll be taking Wednesday mornings at 10 MP for the time being; come say hello.
NEW CLASSES & SCHEDULE CHANGES
N/A
CROSSFIT WOD
Programming photo attached.
OLYMPIC LIFTING
Monday:
Clean and Jerk.
Wednesday:
Snatch.
Sunday:
Clean.
POWERLIFTING
Monday:
Squat.
Wednesday:
Deadlift.
Sunday:
Bench.

COMPETITION
Tuesday:
A. T2B; B. STOH cycling; C. DUs, power snatches.
 
Thursday:
A. BMU; B. Squat snatch; C. Run/bike, DUs, squat snatch.
 
Saturday:
A. HS walks; B. Deadlifts; C. Open 14.4.

HEAVY METAL CLUB
Monday:
Clean & Jerk and squat.
Friday:
Snatch and squat.
BARBELL STRENGTH
Saturday:
Squat and press.
CROSSFIT GYMNASTICS
Thursday:
Pull-up, push-up, midline.
Saturday:
Ring pull-ups, TTB, HSPUs.
FLEXIBILITY
Monday:
Front & side splits.
Wednesday:
Shoulders & bridge.
Saturday:
Front & side splits.

WOD 4 January 2018

Strength:
Overhead squat.
WOD:
EMOM 18.

  1. 21x American KB swings (RX: 24/16kg, Sc: 16/12kg).
  2. 15x box jumps.
  3. 9x ring rows.

Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
Want up to date information from CrossFit London? Sign up to our newsletter:
[mc4wp_form id=”27992″]

WOD 3 January 2018

Strength:
Jerk complex.
WOD:
EMOM 8.
Odd) 8x power snatches (RX: 35/25kg, Sc: 25/17.5kg).
Even) 12x burpess.
AMRAP 8.
12x power snatches.
8x burpees.
 
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
Want up to date information from CrossFit London? Sign up to our newsletter:
[mc4wp_form id=”27992″]

WOD 2 January 2018

Strength:
Squat clean.
WOD:
Partner workout.
AMRAP 20.
IGYG rounds.
15/10x assault bike calories.
6x hang power cleans (RX: 60/43kg, Sc: 43/30kg).
30x double unders.
 
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
Want up to date information from CrossFit London? Sign up to our newsletter:
[mc4wp_form id=”27992″]

Programming overview w/c 1 January 2018

WEEK 1/16
Programming w/c 1st January 2018
 
ANNOUCNEMENTS
 
Happy New Year!
 
If you haven’t already see, check the latest blog post for the update on the new gym.
 
NEW CLASSES & SCHEDULE CHANGES
 
New year and while the schedule is largely the same, there are some key changes.
 
Yoga: unfortunately Christine is no longer able to offer her Tuesday Yoga class in the New Year. When circumstance change we hope to add it back, but you could always try Felix‘s Flexibility class in the interim.
 
Engine: new Engine class with Kyle on Friday’s at 6:30am. Rowing, running, skipping and the neeeeew assault bikes.
 
Fundamentals: the Level 1s have been redesigned as the CrossFit Fundamentals for 2018. They start Saturday 6th January. Email support@crossfitlondonuk.com for more information, or check out the website.
 
CrossFit WOD: “Level 2” is no more. The “Level 1s” are now called “Fundamentals”, the Level 3s have been subsumed in higher level classes and it’s been years since anyone called Competition Focus “Level 4”. As such, the Level 2 name doesn’t make a lot of sense anymore. From 2018, Level 2, is now “CrossFit WOD” on the schedule. Change in name only, not in format.
 
Olympic Lifting: there will now be RX and Sc options in every class. The main lifts will be the same but you can scale up the difficultly if you feel ready: e.g. Rx: 3 position squat snatch – 1RM, Sc: hang power snatch – 5×3. The Wednesday class is now at 18:30 in 10MP with Carolyn.
 
Powerlifting: A brand new cycle starts this week, with a back-to-basics linear progression programme. 16 weeks, testing in week 17.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Bench press.
 
Wednesday:
Squat.
 
Sunday:
Deadlift.
 
COMPETITION
 
Tuesday:
HSPUs/pistols/L sit, squat cleans, Open 16.2 (T2b, Dus, Sq clean)
 
Thursday:
C2B, snatch cycling, row/DB snatch/ring dips.
 
Saturday:
Ring muscle ups, power clean cycling, Cindy/hang p snatch, bike.
 
HEAVY METAL CLUB
 
Monday:
Snatch.
 
Friday:
TBD.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench press.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-ups, HSPUs, rope climbs – testing.
 
Saturday:
TTB, ring dips, muscle ups – testing.
 
FLEXIBILITY
 
Monday:
Shoulders & bridge.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest, bridge & hamstrings